{"id":5159,"date":"2024-04-08T13:51:24","date_gmt":"2024-04-08T10:51:24","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=5159"},"modified":"2024-05-02T14:06:45","modified_gmt":"2024-05-02T11:06:45","slug":"20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/","title":{"rendered":"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase"},"content":{"rendered":"\n<p>Cu siguran\u021b\u0103 m\u0103car o dat\u0103 \u00een via\u021b\u0103 ai \u021binut post, fie el din motive religioase, fie de s\u0103n\u0103tate. Dar s\u0103 \u021bii post poate fi uneori dificil \u0219i poate provoca inclusiv caren\u021be dac\u0103 nu e\u0219ti familiar cu acest stil de alimenta\u021bie. \u00cens\u0103 un meniu de post pentru o s\u0103pt\u0103m\u00e2n\u0103 poate fi g\u00e2ndit \u0219i preg\u0103tit din timp dac\u0103 ai informa\u021biile necesare legate de nutrien\u021bii vitali organismului \u00een aceast\u0103 perioad\u0103. <\/p>\n\n\n\n<p>Te \u00eentrebi ce m\u00e2ncare de post cu proteine poate exista? Ce alimenta\u021bie te poate ajuta s\u0103 \u00ee\u021bi men\u021bii masa muscular\u0103 \u0219i s\u0103 \u00ee\u021bi ofere \u0219i sa\u021bietate? \u00cen lipsa produselor de origine animal\u0103 po\u021bi ob\u021bine proteinele necesare din alimentele vegetale at\u00e2t la micul dejun, c\u00e2t \u0219i pe parcursul zilei.<\/p>\n\n\n\n<p>\u00cen acest articol, \u00ee\u021bi vom povesti care sunt\u00a0<strong>cele mai bune alimente bogate \u00een proteine de post pe care s\u0103 le incluzi \u00een mesele tale zilnice<\/strong>. Paleta de produse proteice de post este destul de larg\u0103 a\u0219a c\u0103 sigur vei g\u0103si ceva pe gustul t\u0103u.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"975\" height=\"650\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/05\/image-7.png\" alt=\"\" class=\"wp-image-5163\" style=\"width:609px;height:auto\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/05\/image-7.png 975w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/05\/image-7-500x333.png 500w\" sizes=\"auto, (max-width: 975px) 100vw, 975px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-de-ce-ri\u0219ti-sa-nu-consumi-suficiente-proteine-in-post\"><strong>De ce ri\u0219ti s\u0103 nu consumi suficiente proteine \u00een post?<\/strong><\/h2>\n\n\n\n<p>Proteinele sunt compu\u0219i organici macromoleculari esen\u021biali \u00een dezvoltarea \u0219i repararea \u021besutului muscular \u0219i multe alte func\u021bii \u00een organismul uman. Mai simplu, proteinele sunt cele care construiesc \u0219i repar\u0103 corpul la nivel celular. Pentru a putea oferi organismului necesarul, o persoan\u0103 trebuie s\u0103 consume alimente bogate \u00een proteine \u00een mod regulat \u0219i s\u0103 \u021bin\u0103 cont de necesarul individual.&nbsp;<\/p>\n\n\n\n<p>Cei mai mul\u021bi dintre noi \u0219tim ca surse de proteine produsele de origine animal\u0103, \u0219i mai pu\u021bin pe cele vegetale. De aceea, \u00een perioadele de post sau atunci c\u00e2nd \u00ee\u021bi schimbi dieta \u00eencerc\u00e2nd s\u0103 devii vegetarian, vegan sau flexitarian, po\u021bi c\u0103dea \u00een capcana de a consuma mai mul\u021bi carbohidra\u021bi pentru a ob\u021bine senza\u021bia de sa\u021bietate pe care \u021bi-o ofereau proteinele animale. Neconsum\u00e2nd proteina necesar\u0103 \u0219i mul\u021bi al\u021bi nutrien\u021bi, organismul poate ajunge \u00een cele din urm\u0103 s\u0103 sl\u0103beasc\u0103, s\u0103 aib\u0103 deficien\u021be, s\u0103 \u00ee\u0219i creeze depuneri de gr\u0103sime (din exagerarea carbohidra\u021bilor) sau s\u0103 dezvolte diferite boli.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-proteine-de-post-vegetale-vs-proteine-animale\"><strong>Proteine de post (vegetale) vs. proteine animale<\/strong><\/h2>\n\n\n\n<p>Ca s\u0103 \u00ee\u021bi fie u\u0219or s\u0103 \u00ee\u021bi asiguri necesarul de proteine \u00een post, este important s\u0103 \u00een\u021belegi de ce se face distinc\u021bia \u00eentre\u00a0<strong><a href=\"https:\/\/www.planteea.ro\/orez-soia-leguminoase\/\">proteinele vegetale<\/a><\/strong>\u00a0\u0219i cele animale. La baz\u0103, diferen\u021ba st\u0103 \u00een valoarea lor biologic\u0103.<\/p>\n\n\n\n<p>Proteina este format\u0103 din aminoacizi. Exist\u0103 p\u00e2n\u0103 la 20 de aminoacizi de care corpul uman are nevoie. Organismul poate sintetiza 13 dintre ei, \u00eens\u0103 pe ceilal\u021bi 9, numi\u021bi \u0219i \u201eaminoacizi esen\u021biali\u201d, nu, astfel c\u0103 trebuie s\u0103 \u00eei primeasc\u0103 din alimenta\u021bie. \u00cen func\u021bie de con\u021binutul de aminoacizi, proteinele pot fi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteine complete\u00a0<\/strong>\u2013 con\u021bin to\u021bi cei 20 aminoacizi \u0219i se g\u0103sesc \u00een cantit\u0103\u021bi \u00eensemnate \u00een alimentele de origine animal\u0103 (carne, ou\u0103, lactate) \u0219i mai pu\u021bin \u00een alimente singulare vegetale (<strong><a href=\"https:\/\/www.planteea.ro\/orez-soia-leguminoase\/\">soia, chia, c\u00e2nep\u0103, quinoa<\/a><\/strong>).<\/li>\n\n\n\n<li><strong>Proteine incomplete<\/strong>\u00a0(simple) \u2013 con\u021bin doar un num\u0103r mic de aminoacizi din to\u021bi cei 20. Se g\u0103sesc \u00een multe alimente vegetale, cum ar fi \u00een special leguminoasele \u0219i nuciferele, dar \u0219i \u00een semin\u021be, cereale, legume \u0219i chiar fructe, \u00eentr-o cantitate mai mic\u0103.<\/li>\n<\/ul>\n\n\n\n<p>Organismul beneficiaz\u0103 mai mult de pe urma proteinelor complete, pe care le poate lua dintr-un singur aliment, sau o combina\u021bie de alimente complementare care asigur\u0103 cei 20 de aminoacizi. Astfel,<strong>\u00a0cheia unei alimenta\u021bii de post benefic\u0103 st\u0103 \u00een asocierea surselor complementare de proteine de post \u2013 de obicei, o leguminoas\u0103 cu una sau dou\u0103 cereale integrale<\/strong>. Urm\u00e2nd aceast\u0103 regul\u0103 simpl\u0103, te po\u021bi asigura c\u0103\u00a0<strong>m\u00e2nc\u0103rurile tale plant-based<\/strong>\u00a0sunt nu doar delicioase, ci \u0219i bogate \u00een to\u021bi nutrien\u021bii de care ai nevoie pentru a te sim\u021bi s\u0103tul \u0219i bine.<\/p>\n\n\n\n<p>Pentru o alimenta\u021bie echilibrat\u0103,\u00a0<strong>Harvard Medical School<\/strong>\u00a0recomand\u0103 un consum zilnic de este de 0,8 gr protein\u0103 per kg corp, astfel c\u0103 majoritatea persoanelor adulte ar avea nevoie de 48-63 gr de proteine zilnic.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-top-cele-mai-bune-surse-de-proteine-in-post\"><strong>Top cele mai bune surse de proteine \u00een post<\/strong><\/h2>\n\n\n\n<p>Acum c\u0103 \u0219tii care este secretul unei alimenta\u021bii echilibrate care s\u0103 te ajute s\u0103 te bucuri din plin de\u00a0beneficiile postului, iat\u0103 \u0219i care sunt cele mai bune surse de proteine de post:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Aliment de post<\/strong><\/td><td><strong>Protein\u0103 \/100g<\/strong><\/td><td><strong>Beneficii de s\u0103n\u0103tate<\/strong><\/td><\/tr><tr><td>Seitan (ob\u021binut din gluten)<\/td><td>75g<\/td><td>Potasiu, fier, calciuCre\u0219te masa muscular\u0103, ajut\u0103 la refacerea celulelor<\/td><\/tr><tr><td>Spirulina&nbsp;<\/td><td>58g<\/td><td>Fier, magneziu, potasiu, mangan, antioxidan\u021biSus\u021bine imunitatea, \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea intestinului, ajut\u0103 la rezisten\u021ba bolilor infec\u021bioase<\/td><\/tr><tr><td>Drojdie inactiv\u0103<\/td><td>43g<\/td><td>Complexul B, fosfor, magneziu, zinc, crom, cupru, molibdenMen\u021binerea echilibrului psihic, preven\u021bia afec\u021biunilor la pancreas, sus\u021bin o piele s\u0103n\u0103toas\u0103<\/td><\/tr><tr><td>Soia<\/td><td>35g<\/td><td>Fibre, vitamina K, B6, CProtejeaz\u0103 de bolile cardiace, \u00eembun\u0103t\u0103\u021be\u0219te circula\u021bia sangvin\u0103<\/td><\/tr><tr><td>Semin\u021be de dovleac<\/td><td>32g<\/td><td>Acizi gra\u0219i Omega-3, mangan, magneziu, fosfor, beta-caroten\u00cembun\u0103t\u0103\u021besc calitatea somnului, scad riscul \u00eemboln\u0103virii de prostat\u0103, scad stresul oxidativ, reduc inflama\u021bia<\/td><\/tr><tr><td>C\u00e2nep\u0103<\/td><td>32g<\/td><td>Omega-3, Omega-6, magneziu, calciu, fier, seleniuSus\u021bine echilibru hormonal, reduce inflama\u021bia, atenueaz\u0103 simptome premenstruale de menopauz\u0103&nbsp;<\/td><\/tr><tr><td>Tofu<\/td><td>20g<\/td><td>Fier, vitamina B, magneziuAjut\u0103 la sc\u0103derea colesterolului, combate simptomele menopauzei<\/td><\/tr><tr><td>Tempeh<\/td><td>19g<\/td><td>Probiotice, Vitamina B, Fosfor, fier, calciuMen\u021bine sistemul digestiv s\u0103n\u0103tos, ajut\u0103 la sc\u0103derea colesterolului<\/td><\/tr><tr><td>Edamame<\/td><td>12g<\/td><td>Acid folic, vitamina B, potasiu, fier, calciu, fibreSprijin\u0103 imunitatea, sus\u021bine oasele \u0219i articula\u021biile<\/td><\/tr><tr><td>Arahide<\/td><td>26g<\/td><td>Magneziu, fier, calciu, fibre\u00cembun\u0103t\u0103\u021besc activitatea creierului, previn bolile coronariene, reduc nivelul colesterolului, \u00eembun\u0103t\u0103\u021besc activitatea creierului<\/td><\/tr><tr><td>Chia<\/td><td>15g<\/td><td>Fibre, acizi gra\u0219i Omega-3, calciu, mangan, fosfor, fier, zincRegleaz\u0103 tranzitul intestinal, sus\u021bine s\u0103n\u0103tatea inimii&nbsp;<\/td><\/tr><tr><td>Linte<\/td><td>25g<\/td><td>Complexul B, acid folic, fosfor, zinc, fier\u00cembun\u0103t\u0103\u021be\u0219te digestia \u0219i ajut\u0103 controlul zah\u0103rului din s\u00e2nge.<\/td><\/tr><tr><td>N\u0103ut&nbsp;<\/td><td>19g<\/td><td>Fibre, fier, magneziu, acid folicAjut\u0103 \u00een reducerea de boli cronic, ajut\u0103 digestia \u0219i controlul zah\u0103rului \u00een s\u00e2nge<\/td><\/tr><tr><td>Migdale<\/td><td>25g<\/td><td>Antioxidan\u021bi, vitamina E, vitamina B2, magneziu, calciu, fosfor, fier&nbsp;Contribuie la s\u0103n\u0103tatea inimii \u0219i ajut\u0103 \u00een preven\u021bia bolilor cardiovasculare, ajut\u0103 \u00een sc\u0103derea colesterolului, \u00eembun\u0103t\u0103\u021besc aspectul pielii, ajut\u0103 \u00een \u00eembun\u0103t\u0103\u021birea func\u021biilor cerebrale, efect prebiotic hr\u0103ning flora intestinal\u0103<\/td><\/tr><tr><td>Semin\u021be de floarea soarelui<\/td><td>22g&nbsp;<\/td><td>Acizi gra\u0219i Omega-3, zinc, calciu, magneziuAjut\u0103 \u00een combaterea \u00eemb\u0103tr\u00e2nirii \u0219i \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea pielii, ajut\u0103 la reducerea nivelului de colesterol din s\u00e2nge<\/td><\/tr><tr><td>Mazare&nbsp;<\/td><td>21g<\/td><td>Vitamina C, magneziu, carbohidra\u021bi complec\u0219iAjut\u0103 la men\u021binerea nivelului de zah\u0103r \u00een s\u00e2nge, ajut\u0103 digestia \u0219i previne constipa\u021bia<\/td><\/tr><tr><td>Nuci rom\u00e2ne\u0219ti<\/td><td>15g<\/td><td>Acid folic, vitamina A, K, acid alfa linoleic, fosfor, magneziu, Omega-3 \u0219i Omega-6, sodiu\u00cembun\u0103t\u0103\u021besc metabolismul \u0219i \u00eent\u0103resc densitatea osoas\u0103, sus\u021bin func\u021biile neuronale, \u00eembun\u0103t\u0103\u021besc func\u021bia digestiv\u0103<\/td><\/tr><tr><td>Alune de p\u0103dure<\/td><td>15g<\/td><td>Vitamina B6, acid folic, acizi gra\u0219i Omega-3 \u0219i Omega-6, potasiu, fosfor, fibreSus\u021bine tractul intestinal, ajut\u0103 \u00een reglarea glicemiei \u0219i reducerea riscului de infarct<\/td><\/tr><tr><td>Semin\u021be de mei<\/td><td>10g<\/td><td>Carbohidra\u021bi complec\u0219i, antioxidan\u021biAu efect prebiotic, reduc stresul oxidativ, ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii cardiovasculare<\/td><\/tr><tr><td>Quinoa<\/td><td>10g<\/td><td>Fibre, cupru, acid folic, magneziu, mangan, antioxidan\u021biOfer\u0103 energie, stopeaz\u0103 durerile de cap, \u00eembun\u0103t\u0103\u021be\u0219te metabolismul mu\u0219chilor<\/td><\/tr><tr><td>Fasole<\/td><td>9g<\/td><td>Vitamina B1, molibden, fibreSus\u021bine tranzitul intestinal \u0219i previne constipa\u021bia, ajut\u0103 \u00een controlul glicemiei \u0219i previne diabetul<\/td><\/tr><tr><td>Nuci de macadamia<\/td><td>9g<\/td><td>Antioxidan\u021bi, calciu, fosfor, potasiu, sodiu, seleniuSus\u021bin digestia, \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea inimii \u0219i ajut\u0103 \u00een controlul greut\u0103\u021bii<\/td><\/tr><tr><td>Nuci braziliene<\/td><td>19g<\/td><td>Seleniu, antioxidan\u021bi, vitamina EAjut\u0103 \u00een reducerea inflama\u021biilor, protejeaz\u0103 organismul de stresul oxidativ, sus\u021bine sistemul endocrin<\/td><\/tr><tr><td>Caju<\/td><td>15g<\/td><td>Vitamina B1, B2, B3, B6, E \u0219i K, cupru, fier, zincSus\u021bin sistemul imunitar, efect diuretic, sus\u021bin s\u0103n\u0103tatea inimii, efect prebiotic sus\u021bin\u00e2nd flora intestinal\u0103<\/td><\/tr><tr><td>Semin\u021be de in<\/td><td>15g<\/td><td>Sodiu, potasiu, fier, calciu, magneziu, Omega-3, fibreProtejeaz\u0103 vasele de s\u00e2nge, reduc presiunea sangvin\u0103 \u0219i nivelul colesterolului, \u00eembun\u0103t\u0103\u021besc tranzitul intestinal, reduc constipa\u021bia<\/td><\/tr><tr><td>Fulgi de ov\u0103z<\/td><td>12g<\/td><td>Vitamina B1, B6, magneziu, fier, zinc, fibreContribuie la func\u021bionarea normal\u0103 a inimii, reglarea activit\u0103\u021bii hormonale \u0219i sus\u021bine sistemul nervos.<\/td><\/tr><tr><td>Orez brun<\/td><td>10g&nbsp;<\/td><td>Carbohidra\u021bi complec\u0219i, magneziu, fibreAjut\u0103 digestia \u0219i controlul greut\u0103\u021bii, ajut\u0103 la men\u021binerea unui nivel stabil de zah\u0103r \u00een s\u00e2nge<\/td><\/tr><tr><td>Hri\u0219c\u0103<\/td><td>13g&nbsp;<\/td><td>Mangan, cupru, magneziu, fibreSus\u021bine s\u0103n\u0103tatea tractului gastrointestinal, indicele glicemic sc\u0103zut ajut\u0103 \u00een gestionarea corect\u0103 a diabetului, sus\u021bine s\u0103n\u0103tatea inimii<\/td><\/tr><tr><td>Cartof&nbsp;<\/td><td>2g<\/td><td>Carbohidra\u021bi complec\u0219i, Vitamina C, acid folic, magneziu \u0219i fierEfect alcalinizant al organismului, ofer\u0103 energie pentru timp \u00eendelungat, reduc stresul oxidativ, sus\u021bin s\u0103n\u0103tatea florei intestinale<\/td><\/tr><tr><td>Avocado<\/td><td>2g&nbsp;<\/td><td>Vitaminele K, E, C, B6, acid folic, potasiu, calciu, fibreFavorizeaz\u0103 regenerarea celular\u0103, \u00eembun\u0103t\u0103\u021be\u0219te func\u021bionarea sistemului nervos \u0219i muscular, ajut\u0103 sc\u0103derea colesterolului<\/td><\/tr><tr><td>Ciuperci<\/td><td>3g<\/td><td>Antioxidan\u021bi, vitamina D, vitamina B12, Fier, potasiuAjut\u0103 la reglarea hipertensiunii arteriale prevenind infarctul miocardic, previne apari\u021bia anemiei<\/td><\/tr><tr><td>Broccoli<\/td><td>2.5g&nbsp;<\/td><td>Vitamina C, K, acid folic, antioxidan\u021bi, potasiu, fibreSus\u021bine digestie, protejeaz\u0103 celulele contra stresului oxidativ<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-burgeri-vegani-din-fasole\">Burgeri vegani din fasole <\/h2>\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\/05\/image-6-1200x800.png\" alt=\"\" class=\"wp-image-5162\" style=\"width:702px;height:auto\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/05\/image-6-1200x800.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/05\/image-6-500x333.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/05\/image-6.png 1500w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-nbsp-nbsp-ingrediente-pentru-chiftele-de-fasole-ro\u0219ie\">&nbsp;&nbsp; Ingrediente pentru chiftele de fasole ro\u0219ie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cutie de 450 grame de fasole ro\u0219ie, scurs\u0103 \u0219i cl\u0103tit\u0103<\/li>\n\n\n\n<li>1 lingur\u0103\u00a0<strong><a href=\"https:\/\/www.planteea.ro\/drojdii-amp-adaosuri\/drojdie-inactiva\/\">fulgi de drojdie<\/a><\/strong><\/li>\n\n\n\n<li>1\/3 can\u0103\u00a0<strong><a href=\"https:\/\/www.planteea.ro\/fulgi-cereale\/fulgi-ovaz\/\">fulgi de ov\u0103z<\/a><\/strong><\/li>\n\n\n\n<li>2 linguri ketchup sau sos de ro\u0219ii f\u0103cut \u00een cas\u0103<\/li>\n\n\n\n<li>1 lingur\u0103 mu\u0219tar galben<\/li>\n\n\n\n<li>1 linguri\u021b\u0103 pudr\u0103 de ceap\u0103<\/li>\n\n\n\n<li>1 linguri\u021b\u0103 pudr\u0103 de usturoi<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mod-de-preparare-chiftele-de-fasole-ro\u0219ie\">Mod de preparare chiftele de fasole ro\u0219ie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tapeteaz\u0103 o tav\u0103 cu h\u00e2rtie de copt \u0219i d\u0103-o deoparte. Pre\u00eencalze\u0219te cuptorul la 200\u00b0C.<\/li>\n\n\n\n<li>\u00centr-un bol, piseaz\u0103 fasolea cu o furculi\u021b\u0103 p\u00e2n\u0103 devine ca un piure, dar s\u0103 r\u0103m\u00e2n\u0103 \u0219i buc\u0103\u021bi mai mari.<\/li>\n\n\n\n<li>Amestec\u0103 mirodeniile, apoi fulgii de ov\u0103z.<\/li>\n\n\n\n<li>\u00cemparte \u00een 4 por\u021bii egale \u0219i d\u0103-le forma de chiftele pentru burgeri.<\/li>\n\n\n\n<li>Coace-le timp de 10 minute, \u00eentoarce-le pe partea opus\u0103 \u0219i mai coace-le alte 5 minute, p\u00e2n\u0103 c\u00e2nd se formeaz\u0103 la exterior o crust\u0103.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Cu siguran\u021b\u0103 m\u0103car o dat\u0103 \u00een via\u021b\u0103 ai \u021binut post, fie el din motive religioase, fie de s\u0103n\u0103tate. Dar s\u0103&hellip;<\/p>\n","protected":false},"author":19,"featured_media":5166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,12],"tags":[],"class_list":["post-5159","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\/04\/shutterstock_675527164.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>20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase - 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\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase\" \/>\n<meta property=\"og:description\" content=\"Cu siguran\u021b\u0103 m\u0103car o dat\u0103 \u00een via\u021b\u0103 ai \u021binut post, fie el din motive religioase, fie de s\u0103n\u0103tate. Dar s\u0103&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/\" \/>\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=\"2024-04-08T10:51:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-02T11:06:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/04\/shutterstock_675527164.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\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=\"9 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/\"},\"author\":{\"name\":\"Laura\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/25a1f2fa05b6d8b48e1ebeff6d0bb894\"},\"headline\":\"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase\",\"datePublished\":\"2024-04-08T10:51:24+00:00\",\"dateModified\":\"2024-05-02T11:06:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/\"},\"wordCount\":1712,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/shutterstock_675527164.jpg\",\"articleSection\":[\"Alimenta\u021bia\",\"Re\u021bete s\u0103n\u0103toase\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/\",\"name\":\"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase - Blog Planteea\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/shutterstock_675527164.jpg\",\"datePublished\":\"2024-04-08T10:51:24+00:00\",\"dateModified\":\"2024-05-02T11:06:45+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#breadcrumb\"},\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/shutterstock_675527164.jpg\",\"contentUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/shutterstock_675527164.jpg\",\"width\":1000,\"height\":750},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/\",\"name\":\"Blog Planteea\",\"description\":\"Un Blog \u00een slujba s\u0103n\u0103t\u0103\u021bii tale.\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ro-RO\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\",\"name\":\"Planteea\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/10\\\/logo-planteea.png\",\"contentUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/10\\\/logo-planteea.png\",\"width\":148,\"height\":87,\"caption\":\"Planteea\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/planteea.ro\",\"https:\\\/\\\/x.com\\\/Planteea_Online\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/25a1f2fa05b6d8b48e1ebeff6d0bb894\",\"name\":\"Laura\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/352bcfc666715c1cb7cdb1b252318d67ddac815ea2d29e741d314afaa613ee2c?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/352bcfc666715c1cb7cdb1b252318d67ddac815ea2d29e741d314afaa613ee2c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/352bcfc666715c1cb7cdb1b252318d67ddac815ea2d29e741d314afaa613ee2c?s=96&d=mm&r=g\",\"caption\":\"Laura\"},\"sameAs\":[\"https:\\\/\\\/www.planteea.ro\\\/\"],\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/author\\\/laura-tincu\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase - Blog Planteea","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/","og_locale":"ro_RO","og_type":"article","og_title":"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase","og_description":"Cu siguran\u021b\u0103 m\u0103car o dat\u0103 \u00een via\u021b\u0103 ai \u021binut post, fie el din motive religioase, fie de s\u0103n\u0103tate. Dar s\u0103&hellip;","og_url":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/","og_site_name":"Blog Planteea","article_publisher":"https:\/\/www.facebook.com\/planteea.ro","article_published_time":"2024-04-08T10:51:24+00:00","article_modified_time":"2024-05-02T11:06:45+00:00","og_image":[{"width":1000,"height":750,"url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/04\/shutterstock_675527164.jpg","type":"image\/jpeg"}],"author":"Laura","twitter_card":"summary_large_image","twitter_creator":"@Planteea_Online","twitter_site":"@Planteea_Online","twitter_misc":{"Scris de":"Laura","Timp estimat pentru citire":"9 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#article","isPartOf":{"@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/"},"author":{"name":"Laura","@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/person\/25a1f2fa05b6d8b48e1ebeff6d0bb894"},"headline":"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase","datePublished":"2024-04-08T10:51:24+00:00","dateModified":"2024-05-02T11:06:45+00:00","mainEntityOfPage":{"@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/"},"wordCount":1712,"commentCount":0,"publisher":{"@id":"https:\/\/www.planteea.ro\/blog\/#organization"},"image":{"@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#primaryimage"},"thumbnailUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/04\/shutterstock_675527164.jpg","articleSection":["Alimenta\u021bia","Re\u021bete s\u0103n\u0103toase"],"inLanguage":"ro-RO","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/","url":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/","name":"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase - Blog Planteea","isPartOf":{"@id":"https:\/\/www.planteea.ro\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#primaryimage"},"image":{"@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#primaryimage"},"thumbnailUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/04\/shutterstock_675527164.jpg","datePublished":"2024-04-08T10:51:24+00:00","dateModified":"2024-05-02T11:06:45+00:00","breadcrumb":{"@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#primaryimage","url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/04\/shutterstock_675527164.jpg","contentUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/04\/shutterstock_675527164.jpg","width":1000,"height":750},{"@type":"BreadcrumbList","@id":"https:\/\/www.planteea.ro\/blog\/20-alimente-vegetale-de-nelipsit-pentru-mancaruri-nutritive-si-sanatoase\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.planteea.ro\/blog\/"},{"@type":"ListItem","position":2,"name":"20 alimente vegetale de nelipsit pentru m\u00e2nc\u0103ruri nutritive \u0219i s\u0103n\u0103toase"}]},{"@type":"WebSite","@id":"https:\/\/www.planteea.ro\/blog\/#website","url":"https:\/\/www.planteea.ro\/blog\/","name":"Blog Planteea","description":"Un Blog \u00een slujba s\u0103n\u0103t\u0103\u021bii tale.","publisher":{"@id":"https:\/\/www.planteea.ro\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.planteea.ro\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ro-RO"},{"@type":"Organization","@id":"https:\/\/www.planteea.ro\/blog\/#organization","name":"Planteea","url":"https:\/\/www.planteea.ro\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/10\/logo-planteea.png","contentUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/10\/logo-planteea.png","width":148,"height":87,"caption":"Planteea"},"image":{"@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/planteea.ro","https:\/\/x.com\/Planteea_Online"]},{"@type":"Person","@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/person\/25a1f2fa05b6d8b48e1ebeff6d0bb894","name":"Laura","image":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/secure.gravatar.com\/avatar\/352bcfc666715c1cb7cdb1b252318d67ddac815ea2d29e741d314afaa613ee2c?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/352bcfc666715c1cb7cdb1b252318d67ddac815ea2d29e741d314afaa613ee2c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/352bcfc666715c1cb7cdb1b252318d67ddac815ea2d29e741d314afaa613ee2c?s=96&d=mm&r=g","caption":"Laura"},"sameAs":["https:\/\/www.planteea.ro\/"],"url":"https:\/\/www.planteea.ro\/blog\/author\/laura-tincu\/"}]}},"_links":{"self":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts\/5159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/comments?post=5159"}],"version-history":[{"count":2,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts\/5159\/revisions"}],"predecessor-version":[{"id":5165,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts\/5159\/revisions\/5165"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/media\/5166"}],"wp:attachment":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/media?parent=5159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/categories?post=5159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/tags?post=5159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}