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/mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/aio-favicon-frontend.php on line 30 Category: Nutritive value - fleursvegankitchen1

BeansFasolea boabeBonen

Fasolea boabe este bogata in proteine, fibre si carbohidrati cu ardere lenta si ar trebui sa fie nelipsita dintr-o dieta vegana. De asemenea contine o cantitate importanta de minerale si vitamine. Ajuta la scaderea colesterolului  si deci a riscului bolilor de inima.

Gazul provocat de fasole se datoreaza cantitatii mari de fibre, printre care cele insolubile,  care reprezinta o binefacere pentru bacteriile din intestinul gros.

Fermentatia lenta ce are loc aici e responsabila pentru gaz dar si pentru substantele benefice ce au un impact pozitiv asupra sanatatii intestinului gros (ajuta contra constipatiei si bolilor grave de colon).

Preparare: fasolea se lasa la inmuiat peste noapte, apoi se indeparteaza boabele stricate, se spala si se fierbe. Se foloseste in supe, ciorbe, diverse mancaruri, aperitive etc.

Fasolea boabe se poate cumpara si gata fiarta, in conserve, dar aveti grija la cantitatea de zahar si sare continute. Daca este posibil alegeti variantele fara zahar si sare.

100 g fasole boabe gatita contine:

Proteine – 7,5 g
Carbohidrati – 14,5 g
Fibre – 10,5 g
Vitamina B1 – 0,11 mg
Vitamina B2 – 0,05 mg
Vitamina B6 – 0,10 mg
Vitamina B11 – 2 microg
Natrium – 2 mg
Potasiu – 450 mg
Calciu – 35 mg
Fosfor – 150 mg
Fier – 2 mg
Magneziu – 34 mg
Cupru – 0,30 mg
Zinc – 1 mg




Valoarea nutritiva a mierii de albine, zaharului brut, melasei si siropului de artar

Mierea si zaharul brut

Mierea si polenul sunt produse de catre albine si reprezinta hrana acestora. Mierea este produsa de albine din nectarul florilor printr-un proces de regurgitare si evaporare. Polenul florilor se lipeste pe piciorusele albinelor atunci cand acestea culeg nectar. Pentru mai multe informatii privind acest proces vezi aici. Dieta vegana nu foloseste niciun produs de origine animala, inclusiv miere sau alte produse apicole (subliniem acest lucru deoarece exista o anumita confuzie legata de acest subiect).

Nenumarate surse pe internet (indosebi cele care comercializeaza produse apicole) atribuie o valoare nutritiva deosebita mierii de albine si polenului, prezentate ca avand proprietati miraculoase, dar majoritatea acestor afirmatii sunt nefondate stiintific, menite sa induca in eroare. In ceea ce priveste polenul nu exista studii care sa demonstreze calitatile nutritive deosebite ale acestuia.

Mierea este compusa din: 80 % carbohidrati sub forma de zahar (47% fructoza, 38% glucoza, 15% maltoza, zaharoza etc), 18% apa si numai 2% vitamine si minerale. Practic vitaminele si mineralele existente in miere sunt nesemnificative cantitativ. Pentru a putea avea un aport in dieta omului este necesar a se consuma zilnic cel putin 3-4 kg de miere.

De asemenea mierea contine 18 – 20 aminoacizi, reprezentand doar 0,05 – 0,1 %, ceea ce este un nivel insignifiant, neglijabil, acestia provenind in general din corpul albinelor.

Mierea poate contine spori ai bacteriei Clostridium botulinum , bacterie ce provoaca boala numita botulism si poate cauza imbonavirea grava a copiilor ducand adesea la deces. Din acesta cauza nu este indicat a se administra miere copiilor mai mici de 1 -2 ani.

Deoarece mierea este folosita indeosebi ca indulcitor, vom prezenta mai departe avantajele/dezavantajele acesteia comparativ cu zaharul brut, nerafinat (zaharul alb nu numai ca nu este vegan continand faina de oase, dar nu detine nicio valoare nutritiva) , cu melasa si siropul de artar.

Se afirma adesea ca mierea este un produs natural. Dar la fel este si zaharul. Acesta se obtine din sfecla/trestie de zahar si este deci un produs natural.

Si mierea si zaharul sunt compuse din doua molecule simple de zahar: glucoza si fructoza. In plus mierea mai contine si zaharoza si maltoza. Mierea si zaharul sunt asimilate de catre organism in acelasi mod, avand un indice glicemic aproximativ egal , afectand nivelul de zahar si insulina din sange in mod similar. Din acest punct de vedere mierea nu are absolut niciun avantaj asupra zaharului. Mai mult, 1 lingurita de miere contine 22 calorii, 1 lingurita de zahar brut 16 calorii.

Dupa cum se observa din tabelul de mai jos zaharul brut contine de 14 ori mai mult calciu decat mierea, de 2 ori mai mult fier, de 4 ori mai mult magneziu, de 2,5 ori mai mult potasiu, de 7 ori mai mult sodiu si aproape o cantinate dubla a vitaminei B6.

Practic nu putem vorbi de vreun avantaj al folosirii mierei in alimentatie in detrimentul zaharului brut, ba din contra.

Melasa

Melasa este obtinuta in urma procesului de fabricare a zaharului. Are forma unui fluid dens, inchis la culoare. O vreme indelungata a fost considerata reziduu si folosita doar in hrana animalelor. In ultimul timp melasa a fost redescoperita acordandu-i-se atentia bine meritata. Melasa neagra este foarte bogata in nutrienti (evitati sa folositi varianta cu sulfur rezultata la obtinerea zaharului din trestia de zahar necoapta).

In comparatie cu mierea si zaharul brut , melasa are cel mai mic indice glicemic, mai putine calorii si este mai bogata in vitaminele B si minerale (are un continut mai mare de fier decat carnea de vita!). Toti nutrientii si mineralele se regasesc aici sub forma lor naturala.

Melasa este insa mai putin dulce. Se poate consuma ca atare pentru a indulci diverse preparate (ceai, cafea, siropuri, sosuri, prajituri etc).

Siropul de artar

Siropul de artar, un alt indulcitor natural, este obtinut din seva arborului de artar. Seva se incalzeste pentru a se elimina cat mai multa apa, apoi siropul obtinut se filtreaza.

Siropul de artar contine indeosebi zaharoza si numai mici cantitati din celelalte zaharuri.

Acesta contine si diversi aminoacizi iar datorita fenolilor aflati in compozitie are si proprietati antioxidante (conform studiilor acesti antioxidanti inhiba doua dintre enzimele responsabile pentru tipul II de diabet).

Este o sursa importanta de zinc si mangan.

Datorita continutului bogat in nutrienti, multi nutritionisti considera siropul de artar ca fiind cel mai sanatos indulcitor natural. Acesta contine de 17 ori mai mult calciu decat mierea, de 10 ori mai mult magneziu, de 4 ori mai mult fosfor, de 12 ori mai mult sodiu, de 7 ori mai mult zinc, de aproape 30 ori mai mult mangan si de 33 de ori mai multa vitamina B2! De asemenea contine vitamina B1 care lipseste cu desavarsire in miere si zahar brut.

Siropul de artar se foloseste ca indulcitor asemenea zaharului si melasei si este comercializat sub diverse sortimente si calitati, unele avand o culoare mai deschisa (de chihlimbar) si mai putin aromate, altele o culoare inchisa si cu o aroma mai puternica (acesta din urma fiind folosite indeosebi la gatit).

Nutrientii din miere comparativ cu nutrientii din zaharul brut, melasa si sirop de artar pentru 100g:

Miere Zahar brut Melasa Sirop de artar
Valoare VZR % Valoare VZR % Valoare VZR % Valoare VZR %
Energie (cal) 304 380 290 260
Carbohidrati (g) 82.40 98.09 74.73 67.04
Apa (g) 17.10 1.34 21.87 32.39
Proteine (g) 0.30 0.12 0 0.04
Fibre (g) 0.2 0 0 0
Calciu (mg) 6 1 % 83 8 % 205 20 % 102 10 %
Fier (mg) 0.42 2 % 0.71 4 % 4.72 26 % 0.11
Magneziu (mg) 2 9 2 % 242 61 % 21 5 %
Fosfor (mg) 4 4 31 3 % 2
Potasiu (mg) 52 1 % 133 4 % 1464 42 % 212 5 %
Sodiu (mg) 4 28 1 % 37 2 % 12
Zinc (mg) 0.22 1 % 0.03 0.29 2 % 1.47 13 %
Mangan (mg) 0.1 4 % 0.1 4 % 1.5 77 % 2.908 126 %
Seleniu (mcg) 0.8 1 % 1.2 2 % 17.8 25 % 0.6 1 %
Cupru (mg) 0.5 24 %
Vitamina B1 (mg) 0 0 0.041 3 % 0.066 6 %
Vitamina B2(mg) 0.038 2 % 0 0.002 1.270 97 %
Vitamina B3(mg) 0.121 1 % 0.110 1 % 0.930 5 % 0.081
Vitamina B6(mg) 0.024 1 % 0.041 2 % 0.670 34 % 0.002
Acid folic( B9) (mcg) 2 1
Vitamina C(mg) 0.5 1 % 0

Concluzia care se poate trage de aici este aceea ca mierea de albine este foarte saraca in nutrienti si nu exista niciun motiv pentru care aceasta ar putea fi introdusa in dieta, in orice fel de dieta. Nu aduce niciun aport semnificativ sanatatii noastre. Nu negam ca aceasta detine anumite proprietati antiseptice si antiinflamatorii , conform studiilor ajuta, in anumite situatii, la vindecarea ranilor externe, folosindu-se in acest scop in antichitate, in lumea moderna neavandu-si sensul. Asemenea proprietati detin si cremele naturale pe baza de plante, un exemplu fiind cea de galbenele – Calendula officinalis- (dar aceasta va face subiect intr-un alt articol).

Referinte:

http://ndb.nal.usda.gov/ndb/search/list

www.wikipedia.org