{"id":4897,"date":"2024-01-17T00:03:41","date_gmt":"2024-01-16T22:03:41","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=4897"},"modified":"2024-02-24T15:26:39","modified_gmt":"2024-02-24T13:26:39","slug":"nucile-romanesti-beneficii-pentru-sanatate","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/nucile-romanesti-beneficii-pentru-sanatate\/","title":{"rendered":"Nucile rom\u00e2ne\u0219ti: beneficii pentru s\u0103n\u0103tate"},"content":{"rendered":"\n

Multe persoane evit\u0103 s\u0103 consume nuci din cauza con\u021binutului ridicat de gr\u0103simi \u0219i calorii, \u00eens\u0103 acestea sunt chiar o gustare s\u0103n\u0103toas\u0103. Studiile de specialitate arat\u0103 c\u0103 nucile con\u021bin gr\u0103simi bune pentru organism, antioxidan\u021bi, multe vitamine \u0219i minerale, c\u00e2t \u0219i alte substan\u021be nutritive esen\u021biale pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii. Afl\u0103 c\u00e2t de multe efecte benefice aduc nucile corpului, atunci c\u00e2nd sunt consumate cu modera\u021bie, al\u0103turi de alte alimente s\u0103n\u0103toase, \u0219i cum pot fi folosite ca remediu \u00eempotriva mai multor probleme de s\u0103n\u0103tate.<\/strong><\/p>\n\n\n

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Nucul comun cunoscut sub denumirea \u0219tiin\u021bific\u0103 de Junglans Regia<\/strong> este cultivat cu prec\u0103dere \u00een Europa de Sud-Est, dar \u0219i \u00een alte p\u0103r\u021bi ale lumii precum China de Sud-Est. Zonele cele mai propice pentru dezvoltarea acestui soi de nuc sunt Serbia, Bulgaria, Fran\u021ba, Grecia \u0219i Rom\u00e2nia, dar \u0219i Chile, California, Noua Zeeland\u0103 \u0219i Australia. Fructul de nuc este o drup\u0103 sferic\u0103, cu \u00eenveli\u0219 c\u0103rnos verde, care la maturitate crap\u0103 \u0219i se desface, eliber\u00e2nd nuca. Miezul nucii este comestibil \u0219i poate fi consumat at\u00e2t crud, dar \u0219i pr\u0103jit, sau \u00een diverse preparate.<\/p>\n\n\n\n

Nucile: surs\u0103 excelent\u0103 de substan\u021be nutritive<\/h2>\n\n\n\n

117 Grame de miez de nuc\u0103<\/strong> furnizeaz\u0103 765 kcal, 17.82 grame de proteine, 76.3 grame de gr\u0103simi s\u0103n\u0103toase, 16.04 grame de carbohidra\u021bi, 7.8 grame de fibre dietetice<\/strong>, 3.05 grame de zaharuri, 10.36% din necesarul zilnic de seleniu<\/strong>, 10.98% din necesarul zilnic de potasiu<\/strong>, 11.05% din necesarul zilnic de calciu<\/strong>, 32.91% din necesarul zilnic de zinc<\/strong>, 42.5% din necesarul zilnic de fier<\/strong>, 44.05% din necesarul zilnic de magneziu<\/strong>, 57.86% din necesarul zilnic de fosfor, 173.65% din necesarul zilnic de mangan<\/strong> \u0219i 206.22% din necesarul zilnic de cupru<\/strong> .<\/p>\n\n\n\n

\u00cen ceea ce prive\u0219te con\u021binutul de vitamine solubile \u00een ap\u0103<\/strong>, aceea\u0219i cantitate de miez de nuc\u0103 ofer\u0103 organismului: 1.67% din doza zilnic\u0103 recomandat\u0103 (DZR) de vitamina C<\/strong>, 8.23% din DZR de vitamina B3<\/strong>, 8.35% din DZR de colin\u0103<\/strong>, 13.34% din DZR de vitamina B5<\/strong>, 13.54% din DZR de vitamina B2<\/strong>, 28.75% din DZR de vitamina B9<\/strong>, 33.25% din DZR de vitamina B1<\/strong> \u0219i 48.31% din DZR de vitamina B6<\/strong>.<\/p>\n\n\n\n

\u00cen compozi\u021bia nucilor se g\u0103sesc \u0219i vitamine liposolubile precum A, E \u0219i K, acizi gra\u0219i satura\u021bi, mononesatura\u021bi \u0219i polinesatura\u021bi, aminoacizi printre care se num\u0103r\u0103 triptofanul, izoleucina, leucina \u0219i lizina, antocianide, izoflavone \u0219i prontocianide.<\/p>\n\n\n

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5 beneficii ale consumului de nuci <\/h2>\n\n\n\n

Datorit\u0103 num\u0103rului mare de substan\u021be nutritive pe care le con\u021bin, nucile aduc o serie de beneficii organismului, atunci c\u00e2nd fac parte dintr-o alimenta\u021bie echilibrat\u0103 \u0219i s\u0103n\u0103toas\u0103.<\/strong><\/p>\n\n\n\n

Ac\u021bioneaz\u0103 ca un antioxidant:<\/strong> Acest beneficiu este dat de con\u021binutul de vitamina E, melatonin\u0103 \u0219i polifenoli, despre care speciali\u0219tii din cadrul Universit\u0103\u021bii Loma Linda din Loma Linda, SUA, sus\u021bin c\u0103 ajut\u0103 la prevenirea oxid\u0103rii colesterolului r\u0103u<\/strong>. Astfel, exist\u0103 un risc mai mic de apari\u021bie a aterosclerozei, o afec\u021biune caracterizat\u0103 prin \u00eengro\u0219area \u0219i rigidizarea pere\u021bilor vaselor arteriale.<\/p>\n\n\n\n

Ajut\u0103 la reducerea inflama\u021biilor:<\/strong> Polifenolii din compozi\u021bia nucilor lupt\u0103 \u00eempotriva stresului oxidativ<\/a><\/strong> \u0219i, implicit, a inflama\u021biilor<\/strong> ce pot ap\u0103rea ca urmare a dezechilibrului dintre radicalii liberi \u0219i antioxidan\u021bi. Oamenii de \u0219tiin\u021b\u0103 din cadrul Universit\u0103\u021bii Barcelona din Barcelona, Spania, sus\u021bin c\u0103 o subgrup\u0103 a polifenolilor, cunoscut\u0103 sub numele de elagitanine, este implicat\u0103 \u00een procesul de reducere a inflama\u021biilor. Bacteriile bune de la nivelul intestinelor convertesc elagitaninele \u00een compu\u0219i numi\u021bi urolitine, care s-au dovedit a fi benefici \u00eempotriva inflama\u021biilor. Speciali\u0219tii sus\u021bin, totodat\u0103, c\u0103 \u0219i acizii gra\u0219i Omega-3, al\u0103turi de magneziu \u0219i aminoacidul arginin\u0103, ajut\u0103 la sc\u0103derea inflama\u021biilor din corp.<\/p>\n\n\n\n

Reduc riscul de apari\u021bie a diabetului<\/a>: <\/strong>Studiile observa\u021bionale realizate \u00een cadrul Departamentului de Nutri\u021bie al \u0218colii Publice de S\u0103n\u0103tate Harvard din Boston arat\u0103 c\u0103 un consum constant, dar moderat, de nuci scade riscul de apari\u021bie a diabetului de tip 2 prin controlul greut\u0103\u021bii corporale. \u00cen plus, cercet\u0103torii iranieni au descoperit c\u0103 administrarea zilnic\u0103 a unei linguri\u021be de ulei de nuci presat la rece<\/strong><\/a>, pe o perioad\u0103 de 3 luni, a dus la sc\u0103derea glicemiei cu p\u00e2n\u0103 la 8%<\/strong> \u00een cazul persoanelor care urmau tratament antidiabetic.<\/p>\n\n\n

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Previn afec\u021biunile cardiovasculare:<\/strong> Uleiul de nuci contribuie la sc\u0103derea riscului de apari\u021bie a bolilor cardivoasculare, prin faptul c\u0103 ajut\u0103 la reducerea nivelului de colesterol din s\u00e2nge. Cercet\u0103torii din cadrul Universit\u0103\u021bilor Tufts \u0219i Pennsylvania, SUA, sus\u021bin c\u0103 acest tip de ulei cre\u0219te nivelul colesterolului \u201cbun\u201d (HDL) \u0219i ajut\u0103 la eliminarea celui \u201cr\u0103u\u201d (LDL) din corp. \u00cen plus, nucile men\u021bin buna func\u021bionare a vaselor de s\u00e2nge \u0219i a celulelor endoteliale<\/strong>, care joac\u0103 un rol esen\u021bial pentru s\u0103n\u0103tatea sistemului cardiovascular.<\/p>\n\n\n\n

Men\u021bin s\u0103n\u0103tatea creierului<\/a>:<\/strong> Studiile realizate pe animale \u00een cadrul Universit\u0103\u021bii Tufts din Boston, SUA, arat\u0103 c\u0103 \u00een cazul \u0219oarecilor care au fost hr\u0103ni\u021bi zilnic cu 28-45 de grame de nuci, timp de 10 luni, s-au observat \u00eembun\u0103t\u0103\u021biri ale abilit\u0103\u021bilor de \u00eenv\u0103\u021bare \u0219i memorare, c\u00e2t \u0219i reducerea nivelului de anxietate, spre deosebire de grupul de control care nu a primit deloc nuci. \u00cen plus, nucile men\u021bin s\u0103n\u0103tatea creierului<\/strong> \u0219i scad riscul de apari\u021bie a bolii Alzheimer<\/strong>, datorit\u0103 con\u021binutului mare de vitamine, minerale, acizi gra\u0219i Omega-3 \u0219i acid alfa linoleic, potrivit cercet\u0103torilor americani.<\/p>\n\n\n\n

Nucile sub form\u0103 de remediu pentru s\u0103n\u0103tate<\/h2>\n\n\n\n

Nucile pot fi folosite \u0219i ca remediu natural pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii \u0219i frumuse\u021bii.<\/strong><\/em><\/p>\n\n\n\n

Laptele de nuci combate oboseala:<\/strong> Pentru a prepara acest remediu, ai nevoie de 3-4 nuci<\/a><\/strong> \u0219i 250 ml de lapte<\/strong><\/a>. Nucile se m\u0103run\u021besc bine p\u00e2n\u0103 se ob\u021bine o pulbere fin\u0103, dup\u0103 care se fierb \u00een lapte pentru 4-5 minute. B\u0103utura ob\u021binut\u0103 se bea c\u0103ldu\u021b\u0103 \u00een fiecare zi, seara \u00eenainte de culcare, pentru a combate oboseala cronic\u0103 \u0219i disfunc\u021biile sexuale. Ajut\u0103, de asemenea, la \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii somnului.<\/p>\n\n\n

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Past\u0103 din pudr\u0103 de nuci \u0219i lapte pentru un ten luminos:<\/strong> M\u0103run\u021be\u0219te 2-3 miezi de nuc\u0103<\/a><\/strong> p\u00e2n\u0103 ob\u021bii o pudr\u0103, dup\u0103 care amestec-o cu pu\u021bin lapte<\/strong><\/a> c\u00e2t s\u0103 ob\u021bii o past\u0103. Amestecul preparat se aplic\u0103 pe fa\u021b\u0103 \u0219i se las\u0103 s\u0103 ac\u021bioneze 10-15 minute, dup\u0103 care se \u00eendep\u0103rteaz\u0103 cu ap\u0103 c\u0103ldu\u021b\u0103. Acest remediu ac\u021bioneaz\u0103 \u00een mod benefic asupra pielii. \u00cei red\u0103 luminozitatea \u0219i str\u0103lucirea. Se poate folosi de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n\n\n\n

Sirop din nuci verzi pentru s\u0103n\u0103tatea tiroidei:<\/strong> Ai nevoie de 1 kg de miere natural\u0103<\/a><\/strong> \u0219i 40 de nuci verzi. Nucile verzi se taie \u00een patru \u0219i se pun \u00eentr-un borcan de sticl\u0103 \u00eempreun\u0103 cu mierea. Se \u00eenchide bine, dup\u0103 care se pune \u00eentr-un loc luminos, dar nu direct \u00een soare. La fiecare 10 zile, borcanul se deschide \u0219i se amestec\u0103 bine compozi\u021bia. Dup\u0103 40 de zile, se strecoar\u0103 lichidul \u0219i se toarn\u0103 \u00eentr-o sticl\u0103. Siropul ob\u021binut se depoziteaz\u0103 \u00eentr-un loc r\u0103coros, ferit de lumin\u0103.<\/p>\n\n\n\n

Acest remediu are mai multe beneficii pentru s\u0103n\u0103tate: nucile verzi \u00eenmuiate \u00een miere elibereaz\u0103 cantit\u0103\u021bi mari de iod, care este absorbit cu u\u0219urin\u021b\u0103 de c\u0103tre organism; con\u021bine de asemenea o cantitate mare de vitamina C<\/strong> \u0219i alte vitamine, fiind indicat persoanelor care sufer\u0103 de anemie; purific\u0103 s\u00e2ngele \u0219i ajut\u0103 la detoxifierea ficatului<\/strong>; poate fi folosit pentru persoanele care sufer\u0103 de afec\u021biuni ale tiroidei, dar nu \u00eenainte de a discuta cu un medic de specialitate; este un bun remediu \u00een caz de bron\u0219it\u0103; ajut\u0103 la cre\u0219terea imunit\u0103\u021bii, a nivelului de energie \u0219i a activit\u0103\u021bii hormonale; neutralizeaz\u0103 efectele toxinelor din corp.<\/p>\n\n\n\n

Nucile: un aliment versatil \u00een buc\u0103t\u0103rie<\/h2>\n\n\n\n

Nucile pot fi g\u0103site cu u\u0219urin\u021b\u0103 \u00een orice hypermarket sau online<\/a><\/strong>, pe site-uri care comercializeaz\u0103 produse alimentare. Acestea pot fi consumate ca atare, crude sau pr\u0103jite, dar pot fi ad\u0103ugate \u0219i \u00een anumite preparate dulci, dar \u0219i s\u0103rate.<\/p>\n\n\n

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Iat\u0103 c\u00e2teva idei rapide de a include nucile \u00een alimenta\u021bie:<\/strong><\/p>\n\n\n\n

1. <\/em><\/strong>Po\u021bi ad\u0103uga nuci la salate, at\u00e2t \u00een cele care con\u021bin legume, dar \u0219i la cele din fructe.<\/p>\n\n\n\n

2.<\/em><\/strong> Nucile m\u0103cinate fin pot fi ad\u0103ugate \u00een diverse sosuri, precum sosul de pesto cu busuioc \u0219i nuci sau sosul de usturoi cu nuci \u0219i l\u0103m\u00e2ie.<\/p>\n\n\n\n

3.<\/em><\/strong> Nucile tocate pot fi ad\u0103ugate \u00een compozi\u021bia p\u00e2inii, a cozonacului sau a biscui\u021bilor.<\/p>\n\n\n\n

4.<\/em><\/strong> Nucile pisate pot fi folosite ca strat de acoperire a pe\u0219telui sau puiului, al\u0103turi de alte mirodenii, \u00eenainte de a-l da la cuptor.<\/p>\n\n\n\n

5.<\/em><\/strong> Pot fi ad\u0103ugate la porridge, dup\u0103 ce a fost preparat, sau \u00een iaurt, al\u0103turi de alte cereale hr\u0103nitoare \u0219i s\u0103n\u0103toase.<\/p>\n\n\n\n

6. <\/em><\/strong>Nucile tocate pot completa un sendvi\u0219 sau un wrap cu legume.<\/p>\n\n\n\n

7.<\/em><\/strong> Pr\u0103jite \u0219i tocate, nucile pot fi ad\u0103ugate la paste sau pres\u0103rate peste legume.<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

De ce s\u0103 \u021bii cont atunci c\u00e2nd consumi nuci<\/h2>\n\n\n\n

Cu toate c\u0103 au multe beneficii pentru s\u0103n\u0103tate, nucile pot avea \u0219i c\u00e2teva efecte adverse asupra organismului.<\/strong><\/p>\n\n\n\n

Pot favoriza cre\u0219terea \u00een greutate:<\/strong> Nucile con\u021bin multe calorii, fapt pentru care ar putea duce la cre\u0219terea \u00een greutate dac\u0103 nu sunt consumate cu modera\u021bie. Se recomand\u0103 pruden\u021b\u0103 mai ales \u00een cazul persoanelor care nu depun mult efort fizic sau care sunt supraponderale sau obeze.<\/p>\n\n\n\n

Pot cauza reac\u021bii alergice:<\/strong> Un consum mare de nuci poate provoca erup\u021bii cutanate, prurit la nivelul gurii \u0219i limbii, umflarea g\u00e2tului, astm bron\u0219ic sau chiar \u0219oc anafilactic, \u00een cazuri mai rare. Persoanele care sunt alergice la migdale \u0219i nuci caju ar trebui s\u0103 evite consumul de nuci, dar \u0219i folosirea extern\u0103 a remediilor pe baz\u0103 de frunze de nuci.<\/p>\n\n\n\n

Pot \u00eenr\u0103ut\u0103\u021bi problemele digestive:<\/strong> Nucile con\u021bin o cantitate mare de alergeni care pot cauza dureri de stomac, grea\u021b\u0103 \u0219i diaree sau pot intensifica o problem\u0103 digestiv\u0103 deja existent\u0103.<\/p>\n\n\n\n

Bogate \u00een numeroase substan\u021be nutritive, nucile sunt o alegere s\u0103n\u0103toas\u0103 c\u00e2nd vrei s\u0103 iei o gustare sau s\u0103 prepari ceva delicios. Cu toate acestea, \u021bine cont de faptul c\u0103 nucile abund\u0103 \u00een calorii \u0219i trebuiesc consumate cu modera\u021bie, mai ales dac\u0103 suferi de diabet sau ai c\u00e2teva kilograme \u00een plus. Ca parte a unei alimenta\u021bii echilibrate, nucile vor oferi organismului mul\u021bi nutrien\u021bi care asigur\u0103 buna func\u021bionare a acestuia.<\/p>\n","protected":false},"excerpt":{"rendered":"

Multe persoane evit\u0103 s\u0103 consume nuci din cauza con\u021binutului ridicat de gr\u0103simi \u0219i calorii, \u00eens\u0103 acestea sunt chiar o gustare…<\/p>\n","protected":false},"author":19,"featured_media":4906,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,10],"tags":[],"class_list":["post-4897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentatia","category-curative"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/01\/VegNews.Walnuts.Unsplash.PranjallKumar.jpg","yoast_head":"\nNucile rom\u00e2ne\u0219ti: beneficii pentru s\u0103n\u0103tate - 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\/nucile-romanesti-beneficii-pentru-sanatate\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nucile rom\u00e2ne\u0219ti: beneficii pentru s\u0103n\u0103tate\" \/>\n<meta property=\"og:description\" content=\"Multe persoane evit\u0103 s\u0103 consume nuci din cauza con\u021binutului ridicat de gr\u0103simi \u0219i calorii, \u00eens\u0103 acestea sunt chiar o gustare…\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/nucile-romanesti-beneficii-pentru-sanatate\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Planteea\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/planteea.ro\" \/>\n<meta property=\"article:published_time\" content=\"2024-01-16T22:03:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-24T13:26:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/01\/VegNews.Walnuts.Unsplash.PranjallKumar.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"946\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:site\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/\"},\"author\":{\"name\":\"Laura\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/25a1f2fa05b6d8b48e1ebeff6d0bb894\"},\"headline\":\"Nucile rom\u00e2ne\u0219ti: beneficii pentru s\u0103n\u0103tate\",\"datePublished\":\"2024-01-16T22:03:41+00:00\",\"dateModified\":\"2024-02-24T13:26:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/\"},\"wordCount\":1803,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/01\\\/VegNews.Walnuts.Unsplash.PranjallKumar.jpg\",\"articleSection\":[\"Alimenta\u021bia\",\"Curative\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/nucile-romanesti-beneficii-pentru-sanatate\\\/\",\"name\":\"Nucile rom\u00e2ne\u0219ti: beneficii pentru s\u0103n\u0103tate - 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