{"id":5070,"date":"2024-03-25T19:40:25","date_gmt":"2024-03-25T17:40:25","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=5070"},"modified":"2024-04-05T18:17:58","modified_gmt":"2024-04-05T15:17:58","slug":"mamaliga-beneficii-calorii-si-retete","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/mamaliga-beneficii-calorii-si-retete\/","title":{"rendered":"M\u0103m\u0103liga: beneficii, calorii \u0219i re\u021bete"},"content":{"rendered":"\n<p><strong>M\u0103m\u0103lig\u0103 este un \u00eenlocuitor popular pentru p\u00e2ine \u00een r\u00e2ndul rom\u00e2nilor, \u00eens\u0103 mereu a existat \u00eentrebarea \u201cm\u0103m\u0103lig\u0103 \u00eengra\u0219\u0103?\u201d. Ei bine, acest articol te va l\u0103muri \u00een acest sens, \u00eens\u0103 \u00ee\u021bi va prezenta \u0219i nenum\u0103ratele beneficii pe care m\u0103m\u0103liga le are pentru starea ta de s\u0103n\u0103tate.<\/strong><\/p>\n\n\n\n<p>M\u0103m\u0103liga are o istorie de sute de ani, aceasta devenind popular\u0103 \u00een Italia \u00een perioada anilor 1700, \u00een r\u00e2ndul \u021b\u0103ranilor care o consumau \u00een special iarna, atunci c\u00e2nd m\u00e2ncarea era greu de procurat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-valori-nutri\u021bionale-mamaliga\">Valori nutri\u021bionale m\u0103m\u0103lig\u0103<\/h2>\n\n\n\n<p>Valoarea nutri\u021bional\u0103 a m\u0103m\u0103ligii este surprinz\u0103tor de divers\u0103, av\u00e2nd \u00een vedere c\u00e2t de baz\u0103 sunt ingredientele folosite pentru acest preparat.\u00a0 M\u0103m\u0103liga f\u0103cut\u0103 acas\u0103, cu ap\u0103 \u0219i sare, \u00een niciun caz cu unt sau ulei, are 73 de calorii\/ por\u021bie, \u00een condi\u021biile \u00een care o por\u021bie are \u00bd can\u0103 de m\u0103m\u0103lig\u0103. Aceast\u0103 por\u021bie con\u021bine \u0219i 16 grame de carbohidra\u021bi, dar \u0219i 1,5 grame de fibre. \u00a0<\/p>\n\n\n\n<p>La capitolul gr\u0103simi, m\u0103m\u0103liga se m\u00e2ndre\u0219te cu 1 gram de gr\u0103simi\/ por\u021bie.<\/p>\n\n\n\n<p>M\u0103m\u0103liga are un con\u021binut bogat de vitamine \u0219i minerale precum\u00a0<strong><a href=\"https:\/\/www.planteea.ro\/cereale\/malai-faina-porumb\/\">vitamina B, vitamina A, vitamina E, fier, calciu, magneziu, fosfor, sodiu \u0219i zinc<\/a><\/strong>.<\/p>\n\n\n\n<p>Cantitatea de <strong>proteine \u0219i fibre<\/strong> din m\u0103m\u0103lig\u0103 este remarcabil de mare, \u00een timp ce este, de asemenea, relativ sc\u0103zut\u0103 \u00een calorii \u0219i gr\u0103simi, av\u00e2nd \u00een vedere produc\u021bia sa nutritiv\u0103 ridicat\u0103.<\/p>\n\n\n\n<p>Trebuie men\u021bionat faptul c\u0103 statisticile nutri\u021bionale variaz\u0103 \u00een func\u021bie de modul \u00een care a fost preparat\u0103 m\u0103m\u0103liga. De exemplu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u0103m\u0103liga preparat\u0103 cu lapte va avea o cantitate mai mare de calorii, gr\u0103simi \u0219i proteine dec\u00e2t m\u0103m\u0103liga care a fost preparat\u0103 folosind doar ap\u0103 \u0219i m\u0103lai.<\/li>\n\n\n\n<li>M\u0103m\u0103liga poate fi preparat\u0103 dulce sau s\u0103r\u0103t\u0103, ceea ce \u00eei afecteaz\u0103 din nou con\u021binutul nutri\u021bional \u0219i num\u0103rul de calorii.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"438\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-29.png\" alt=\"\" class=\"wp-image-5071\" style=\"width:579px;height:auto\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-29.png 700w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-29-500x313.png 500w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-ingra\u0219a\">M\u0103m\u0103liga \u00eengra\u0219\u0103?<\/h3>\n\n\n\n<p>R\u0103spunsul la \u00eentrebarea pe care toata lumea \u0219i-o pune atunci c\u00e2nd vine vorba despre m\u0103m\u0103lig\u0103 este: \u201cNu, m\u0103m\u0103lig\u0103 nu \u00eengra\u0219\u0103.\u201d <a href=\"https:\/\/www.planteea.ro\/cereale\/malai-faina-porumb\/\"><strong>M\u0103m\u0103liga este f\u0103cut\u0103 din m\u0103lai<\/strong><\/a>, ingredient s\u0103n\u0103tos, dar totodat\u0103 slab caloric, ceea ce \u00eenseamn\u0103 c\u0103 m\u0103m\u0103lig\u0103 nu \u00ee\u021bi afecteaz\u0103 silueta, at\u00e2ta timp c\u00e2t face parte dintr-o diet\u0103 echilibrat\u0103 \u0219i este consumat\u0103 al\u0103turi de legume. Important de men\u021bionat este c\u0103 m\u0103laiul din care este f\u0103cut\u0103 m\u0103m\u0103lig\u0103 trebuie s\u0103 fie de provenien\u021b\u0103 organic\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-beneficii-mamaliga\">Beneficii m\u0103m\u0103lig\u0103<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-ajuta-digestia-nbsp\">M\u0103m\u0103lig\u0103 ajut\u0103 digestia&nbsp;<\/h3>\n\n\n\n<p>Datorit\u0103 con\u021binutului mare de&nbsp;fibre&nbsp;din m\u0103m\u0103lig\u0103, aceasta faciliteaz\u0103 digestia. Fibrele sunt macronutrien\u021bi esen\u021biali pentru tractul digestiv. O por\u021bie de f\u0103in\u0103 de porumb ofer\u0103 aproximativ 4,5 grame de fibre. O diet\u0103 bogat\u0103 \u00een fibre ajut\u0103 la men\u021binerea regulat\u0103 a mi\u0219c\u0103rilor intestinale.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-regleaza-nivelul-de-zahar-din-sange-nbsp\">M\u0103m\u0103liga regleaz\u0103 nivelul de zah\u0103r din s\u00e2nge&nbsp;<\/h3>\n\n\n\n<p>Consumul de m\u0103m\u0103lig\u0103 este asociat cu reglarea nivelului de zah\u0103r din s\u00e2nge, mai ales la pacien\u021bii care sufer\u0103 de diabet zaharat de tip 1 \u0219i diabet zaharat de tip 2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-este-benefica-pentru-sistemul-imunitar\">M\u0103m\u0103liga este benefic\u0103 pentru sistemul imunitar<\/h3>\n\n\n\n<p>Numeroase studii realizate de c\u0103tre cercet\u0103torii din SUA au scos la iveal\u0103 faptul c\u0103 m\u0103m\u0103liga are un impact pozitiv asupra s\u0103n\u0103t\u0103\u021bii \u00een general. Datorit\u0103 con\u021binutului ridicat de zinc, fier, calciu \u0219i proteine, m\u0103laiul \u00eent\u0103re\u0219te sistemul imunitar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-nu-con\u021bine-gluten\">M\u0103m\u0103liga nu con\u021bine gluten<\/h3>\n\n\n\n<p>Pentru persoanele care trebuie s\u0103 consume preparate f\u0103r\u0103 gluten, precum sunt cele cu boala celiac\u0103 sau cu intoleran\u021b\u0103 la gluten, m\u0103m\u0103liga este o op\u021biune bun\u0103.&nbsp; Intoleran\u021ba la gluten provoac\u0103 adesea simptome precum balonare, diaree sau constipa\u021bie \u0219i dureri de stomac.<\/p>\n\n\n\n<p>Din fericire, evitarea produselor cu gluten restabile\u0219te func\u021biile digestive normale. Pe l\u00e2ng\u0103 f\u0103ina de porumb folosit\u0103 pentru a face m\u0103m\u0103lig\u0103, \u0219i orezul \u0219i f\u0103ina de orez nu con\u021bin gluten.&nbsp;Asigur\u0103-te \u00eentotdeauna c\u0103 cite\u0219ti etichetele oric\u0103rui produs din f\u0103in\u0103 de porumb pentru a te asigura c\u0103 nu a fost f\u0103cut \u00een unit\u0103\u021bi care proceseaz\u0103 \u0219i alimente cu gluten.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-este-bogata-in-carbohidra\u021bi-complec\u0219i\">M\u0103m\u0103lig\u0103 este bogat\u0103 \u00een carbohidra\u021bi complec\u0219i<\/h3>\n\n\n\n<p>M\u0103m\u0103liga este o surs\u0103 excelent\u0103 de carbohidra\u021bi complec\u0219i. Carbohidra\u021bii simpli se descompun rapid \u0219i pot determina cre\u0219terea nivelului de zah\u0103r din s\u00e2nge. Adesea, nici carbohidra\u021bii simpli nu con\u021bin mul\u021bi nutrien\u021bi. Pr\u0103jiturile \u0219i&nbsp;p\u00e2inea alb\u0103&nbsp;sunt exemple de carbohidra\u021bi simpli.<\/p>\n\n\n\n<p>Carbohidra\u021bii complec\u0219i din m\u0103m\u0103liga se descompun lent, ceea ce \u00eenseamn\u0103 c\u0103 dureaz\u0103 mai mult pentru a se digera. Aceast\u0103 eliberare lent\u0103 poate men\u021bine nivelul zah\u0103rului din s\u00e2nge constant.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-con\u021bine-antioxidan\u021bi\">M\u0103m\u0103liga con\u021bine antioxidan\u021bi<\/h3>\n\n\n\n<p>F\u0103ina de porumb folosit\u0103 pentru a face m\u0103m\u0103lig\u0103 este o surs\u0103 important\u0103 de antioxidan\u021bi, care sunt compu\u0219i care ajut\u0103 la protejarea celulelor din corpul de deteriorarea oxidativ\u0103. \u00cen felul acesta, se reduce riscul de apari\u021bie a anumitor boli legate de v\u00e2rsta \u00eenaintat\u0103.&nbsp;<\/p>\n\n\n\n<p>Cei mai importan\u021bi antioxidan\u021bi din f\u0103ina de porumb galben\u0103 sunt carotenoizii \u0219i compu\u0219ii fenolici.&nbsp;<\/p>\n\n\n\n<p>Carotenoizii includ caroteni, luteina \u0219i zeaxantina, printre multe altele. Ace\u0219ti pigmen\u021bi naturali dau f\u0103inii de porumb culoarea galben\u0103 \u0219i sunt lega\u021bi de un risc mai sc\u0103zut de boli oculare, cum ar fi degenerescen\u021ba macular\u0103 legat\u0103 de v\u00e2rst\u0103, precum \u0219i boli de inim\u0103, diabet, cancer \u0219i demen\u021b\u0103.<\/p>\n\n\n\n<p>Speciali\u0219tii sus\u021bin chiar c\u0103 acest tip de carotenoizi, proveni\u021bi din m\u0103lai, sunt mult mai u\u0219or de digerat \u00een compara\u021bie cu cei ce provin din morcovi sau spanac. Ace\u0219ti antioxidan\u021bi sunt solubili \u00een gr\u0103simi, ceea ce \u00eenseamn\u0103 c\u0103 sunt mai u\u0219or de digerat atunci c\u00e2nd sunt consuma\u021bi al\u0103turi de gr\u0103simi.<\/p>\n\n\n\n<p>Cu toate c\u0103 este o surs\u0103 excelent\u0103 de nutrien\u021bi, m\u0103m\u0103liga este s\u0103rac\u0103 \u00een carbohidra\u021bi.<\/p>\n\n\n\n<p>Flavonoidele \u0219i acizi fenolici se num\u0103r\u0103 printre compu\u0219ii fenolici din f\u0103ina de porumb galben\u0103. Ace\u0219tia sunt responsabili pentru apari\u021bia aromelor: acru, amar \u0219i astringent.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-imbunata\u021be\u0219te-sanatatea-inimii\">M\u0103m\u0103liga \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea inimii<\/h3>\n\n\n\n<p>At\u00e2t porumbul, c\u00e2t \u0219i f\u0103ina de porumb \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea cardiovascular\u0103 \u0219i scad nivelul de colesterol. F\u0103ina de porumb este relativ bogat\u0103 \u00een seleniu &#8211; o cea\u0219c\u0103 are 18,9 mcg sau 34% din valoarea zilnic\u0103 recomandat\u0103 &#8211; care s-a dovedit c\u0103 scade riscul de boal\u0103 coronarian\u0103.<\/p>\n\n\n\n<p>Studii mai vechi au ar\u0103tat c\u0103 seleniul poate ajuta la ameliorarea bolilor cardiovasculare datorit\u0103 propriet\u0103\u021bilor sale antioxidante.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-este-mai-saraca-in-calorii-decat-painea\">M\u0103m\u0103liga este mai s\u0103rac\u0103 \u00een calorii dec\u00e2t p\u00e2inea<\/h3>\n\n\n\n<p>M\u0103m\u0103liga are \u00een jur de 420 kcal per can\u0103 (117 g). De\u0219i con\u021binutul de calorii nu poate fi m\u0103surat exact, o por\u021bie de m\u0103m\u0103lig\u0103 tradi\u021bional\u0103 are adesea o estimare de 80-100 kcal\/100 g, mai pu\u021bin de jum\u0103tate fa\u021b\u0103 de p\u00e2inea alb\u0103 simpl\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mamaliga-are-un-indice-glicemic-moderat\">M\u0103m\u0103liga are un indice glicemic moderat<\/h3>\n\n\n\n<p>O persoan\u0103 cu <strong>hiperglicemie<\/strong> sau <strong>diabet<\/strong> ar trebui s\u0103 evite alimentele cu indice glicemic ridicat, deoarece cresc nivelul zah\u0103rului din s\u00e2nge prea mult \u0219i prea repede. Acest lucru ar \u00eensemna c\u0103 nu ar trebui s\u0103 m\u0103n\u00e2nce p\u00e2ine, deoarece are un indice glicemic ridicat. Dar m\u0103m\u0103liga ar putea fi o alegere bun\u0103. Totu\u0219i, e bine de \u0219tiut c\u0103 m\u0103m\u0103liga va avea un indice glicemic moderat, deoarece va con\u021bine mult mai pu\u021bini carbohidra\u021bi per por\u021bie dec\u00e2t f\u0103ina de porumb, a\u0219a c\u0103 nu va cre\u0219te nivelul zah\u0103rului din s\u00e2nge at\u00e2t de mult.<\/p>\n\n\n\n<p>Teoretic dac\u0103 m\u0103n\u00e2nci doar 100 g de m\u0103m\u0103lig\u0103 sau doar 30 g de p\u00e2ine \u00eentr-o zi, niciunul nu va cre\u0219te foarte mult nivelul zah\u0103rului din s\u00e2nge. Cu toate acestea, motivul pentru care sunt alimente problematice pentru persoanele care sufer\u0103 de diabet \u0219i hiperglicemie \u0219i pentru cei care doresc s\u0103 sl\u0103beasc\u0103 este pentru c\u0103 nu m\u0103n\u00e2nci doar 30 g de p\u00e2ine sau o por\u021bie de m\u0103m\u0103lig\u0103 pe zi \u0219i nu ob\u021bii \u0219i al\u021bi carbohidra\u021bi din alte alimente.&nbsp;<\/p>\n\n\n\n<p>\u00cen acela\u0219i timp, dac\u0103 e\u0219ti un alerg\u0103tor s\u0103n\u0103tos, atunci consumul de alimente cu un indice glicemic ridicat va ajuta la sus\u021binerea efortului fizic, a\u0219a c\u0103 p\u00e2inea, pastele \u0219i alte produse din gr\u00e2u sunt o op\u021biune bun\u0103 dac\u0103 te antrenezi, mai ales pentru un maraton. &nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-30-1200x800.png\" alt=\"\" class=\"wp-image-5072\" style=\"width:570px;height:auto\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-30-1200x800.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-30-500x333.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-30-1536x1024.png 1536w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-30.png 2048w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cum-alegi-malaiul-pentru-mamaliga\">Cum alegi m\u0103laiul pentru m\u0103m\u0103lig\u0103<\/h2>\n\n\n\n<p>Cite\u0219te cu aten\u021bie eticheta \u00eenainte de a cump\u0103ra m\u0103lai, pentru a te asigura c\u0103 nu provine din porumb modificat genetic.<\/p>\n\n\n\n<p>Pentru ca m\u0103laiul s\u0103 \u00ee\u0219i men\u021bin\u0103 savoarea \u0219i calit\u0103\u021bile nutritive, depoziteaz\u0103-l \u00eentr-un recipient \u00eenchis, \u00een frigider.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-31.png\" alt=\"\" class=\"wp-image-5073\" style=\"width:585px;height:auto\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-31.png 1024w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-31-500x333.png 500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cum-sa-consumi-mamaliga-5-idei-inedite\">Cum s\u0103 consumi m\u0103m\u0103lig\u0103 \u2013 5 idei inedite<\/h2>\n\n\n\n<p>M\u0103m\u0103liga este o alternativ\u0103 s\u0103n\u0103toas\u0103 la alte garnituri, cum ar fi cartofii, pastele \u0219i orezul. Deoarece nu are o arom\u0103 puternic\u0103, poate \u00eenso\u021bi o varietate de alimente.<\/p>\n\n\n\n<p>Pentru a ob\u021bine cea mai hr\u0103nitoare m\u0103m\u0103lig\u0103, o persoan\u0103 ar trebui s\u0103 ia \u00een considerare cump\u0103rarea de f\u0103in\u0103 de&nbsp;porumb&nbsp;care este m\u0103cinat\u0103 cu la moara cu piatr\u0103. Procesul de m\u0103cinare cu piatr\u0103 permite re\u021binerea mai multor substan\u021be nutritive.<\/p>\n\n\n\n<p>Persoanele cu boal\u0103 celiac\u0103, cu sensibilitate la gluten sau care urmeaz\u0103 o diet\u0103 de eliminare pot considera c\u0103 m\u0103m\u0103liga este un bun \u00eenlocuitor pentru m\u00e2nc\u0103rurile din gr\u00e2u.&nbsp;<\/p>\n\n\n\n<p>Consum\u0103 m\u0103m\u0103lig\u0103 proasp\u0103t f\u0103cut\u0103, asezonat\u0103 cu ulei de m\u0103sline extravirgin, sare, piper \u0219i ierburi aromatice. Sau o po\u021bi transforma \u00een felii ferme \u0219i folosit\u0103 ca p\u00e2ine sau ca garnitur\u0103 pentru m\u00e2nc\u0103rurile de pe\u0219te sau carne.<\/p>\n\n\n\n<p>Serve\u0219te m\u0103m\u0103liga cu legume sotate.<\/p>\n\n\n\n<p>Prepar\u0103 o salat\u0103 din cubule\u021be de m\u0103m\u0103lig\u0103 rece cu legume \u0219i quinoa.<\/p>\n\n\n\n<p>Folose\u0219te m\u0103m\u0103lig\u0103 pe post de blat de pizza.<\/p>\n\n\n\n<p>Consum\u0103 m\u0103m\u0103liga rece cu guacamole.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"385\" height=\"289\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/image-32-edited.png\" alt=\"\" class=\"wp-image-5075\" style=\"width:578px;height:auto\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mamaliga-cu-lapte-vegetal-de-caju\">M\u0103m\u0103lig\u0103 cu lapte vegetal de caju<\/h2>\n\n\n\n<p><strong>Cum preparam acas\u0103 lapte de caju<\/strong><\/p>\n\n\n\n<p>Ai nevoie de:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>o can\u0103 de <strong><a href=\"https:\/\/www.planteea.ro\/nucifere\/caju\/\">nuci de\u00a0caju<\/a><\/strong>;\u00a0<\/li>\n\n\n\n<li>5 c\u0103ni&nbsp;de ap\u0103;&nbsp;<\/li>\n\n\n\n<li>sare<\/li>\n<\/ul>\n\n\n\n<p><strong>Mod de preparare<\/strong>:<\/p>\n\n\n\n<p>Pasul 1: Sp\u0103la\u021bi nucile de caju \u0219i ad\u0103uga\u021bi-le \u00eentr-un bol, al\u0103turi cu o can\u0103 de ap\u0103. Acoperi\u021bi bolul \u0219i l\u0103sa\u021bi con\u021binutul la frigider pentru o noapte.&nbsp;<\/p>\n\n\n\n<p>Pasul 2: Scoate\u021bi nucile de caju \u0219i usca\u021bi-le. Introduce\u021bi-le \u00eentr-un blender, al\u0103turi de 4 c\u0103ni de ap\u0103 \u0219i esen\u021ba de vanilie. Mixa\u021bi-le p\u00e2n\u0103 se ob\u021bine o mas\u0103 omogen\u0103.&nbsp;<\/p>\n\n\n\n<p>Pasul 3: Savura\u021bi laptele!&nbsp;<\/p>\n\n\n\n<p><strong>Ingrediente pentru m\u0103m\u0103lig\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 mililitri de ap\u0103<\/li>\n\n\n\n<li>180 grame de <strong><a href=\"https:\/\/www.planteea.ro\/cereale\/malai-faina-porumb\/\">f\u0103in\u0103 de m\u0103lai<\/a><\/strong><\/li>\n\n\n\n<li>1 linguri\u021b\u0103 de sare<\/li>\n<\/ul>\n\n\n\n<p>1. Se pun 500 mililitri de ap\u0103 la fiert, \u00eentr-un ceaun sau o oal\u0103, la foc mare, pentru a scurta procesul. \u00cen momentul c\u00e2nd apa ajunge la punctul de fierbere, pute\u021bi \u00eencepe s\u0103 ad\u0103uga\u021bi m\u0103laiul \u00een ploaie, amestec\u00e2nd constant, pentru a evita formarea cocoloa\u0219elor.<\/p>\n\n\n\n<p>2. Dup\u0103 ce termina\u021bi de ad\u0103ugat m\u0103laiului, focul se d\u0103 la mic, iar con\u021binutul se las\u0103 la fiert. Pentru a nu se lipi, se amestec\u0103 \u00een mod constant cu ajutorul unei linguri de lemn.<\/p>\n\n\n\n<p>3. \u00cen momentul c\u00e2nd observa\u021bi c\u0103 marginile m\u0103m\u0103ligii au \u00eenceput s\u0103 se adune spre centru sau a\u021bi gustat \u0219i este g\u0103tit\u0103, \u00eenchide\u021bi focul \u0219i r\u0103sturna\u021bi-o pe o farfurie \u00eentins\u0103 sau pe un fund de lemn, cum f\u0103ceau bunicile noastre.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-alergia-la-mamaliga\">Alergia la m\u0103m\u0103lig\u0103<\/h3>\n\n\n\n<p>Alergiile la f\u0103ina de porumb &#8211; \u0219i la porumb, \u00een general &#8211; sunt mai pu\u021bin frecvente, dar posibile \u0219i pot duce la simptome, precum respira\u021bie \u0219uier\u0103toare, diaree, inflama\u021bie a pielii \u0219i dificult\u0103\u021bi de respira\u021bie. Dac\u0103 ai o alergie la porumb, evit\u0103 m\u00e2nc\u0103rurile \u0219i re\u021betele din f\u0103in\u0103 de porumb. Dac\u0103 b\u0103nuie\u0219ti c\u0103 ai avea o alergie la porumb, discut\u0103 cu un alergolog. Alergiile la porumb pot fi adesea identificate prin \u00eenceperea unei diete de eliminare.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u0103m\u0103lig\u0103 este un \u00eenlocuitor popular pentru p\u00e2ine \u00een r\u00e2ndul rom\u00e2nilor, \u00eens\u0103 mereu a existat \u00eentrebarea \u201cm\u0103m\u0103lig\u0103 \u00eengra\u0219\u0103?\u201d. Ei bine, acest&hellip;<\/p>\n","protected":false},"author":19,"featured_media":5076,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,12],"tags":[],"class_list":["post-5070","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentatia","category-retete-sanatoase"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/03\/Polenta-with-Black-Beans-WP.webp","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>M\u0103m\u0103liga: beneficii, calorii \u0219i 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\/mamaliga-beneficii-calorii-si-retete\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u0103m\u0103liga: beneficii, calorii \u0219i re\u021bete\" \/>\n<meta property=\"og:description\" content=\"M\u0103m\u0103lig\u0103 este un \u00eenlocuitor popular pentru p\u00e2ine \u00een r\u00e2ndul rom\u00e2nilor, \u00eens\u0103 mereu a existat \u00eentrebarea \u201cm\u0103m\u0103lig\u0103 \u00eengra\u0219\u0103?\u201d. 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