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[title] => Znate li koja bi se namirnica nezaobilazno trebala naći na tanjuru svakoga tko se brine o sebi i svom zdravlju? Zovu je i vegetarijanskim kavijarom
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Jedna od najatraktivnijih vrsta je crna leća ili beluga, koja se u prehrani koristi nešto rjeđe od ostalih vrsta. Zagovornici zdrave hrane nazivaju je još vegetarijanskim kavijarom upravo zato što nije često na stolu, ali je karakterizira puna tekstura. Crna leća zbog brzine pripreme može poslužiti za pripremu vrlo jednostavnog obroka - kuha se od 20 do 30 minuta. Iako je zbog svoje hranjive vrijednosti i održavanja zdravlja poželjna namirnica u svako doba godine, posebno je pogodna tijekom ljetnih mjeseci kada se koristi u pripremi svježih, hladnih salata, odlično se stapa sa svježim i gorkim povrćem, češnjakom, piše Živim.
Zahvaljujući svojoj crnoj boji koja i nakon kuhanja ostaje postojana koristi se i za izradu atraktivnog crnog namaza, kao dodatak jelima, za pripremu variva te za gratiniranje jela i dekoracije.
Čuva organizam
Beluga leću odlikuje visoka razina topivih i netopivih vlakana, ne sadrži zasićene masnoće ni štetni kolesterol. Topiva vlakna pomažu u smanjivanju lošeg kolesterola pa čuvaju organizam od srčanih bolesti i moždanog udara. Netopiva dijetalna vlakna u leći olakšavaju probavu, sprečavaju konstipaciju i druge probavne poremećaje poput sindroma iritabilnog crijeva i divertikuloze te ujedno smanjuju rizik od raka debelog crijeva. Također sadrži polifenolne nutrijente koji staničnim strukturama pružaju snažnu zaštitu od oksidativnog oštećenja uzrokovanog slobodnim radikalima. Beluga je bogat izvor vitamina i minerala, odličan je izvor tiamina, fosfora, željeza i cinka te folata, koji smanjuju razinu homocisteina, ozbiljnog faktora rizika za bolesti srca.
---
---
Od minerala u ovoj se mahunarki izdvaja i magnezij, koji čuva zdravlje, a poznato je da je upravo niska razina magnezija izravno povezana s bolestima srca. Uz to, magnezij regulira otkucaje srca i kontrakciju mišića, štiti živce, održava zdravlje prostate te utječe na pravilan rad štitnjače.
Iznimno bogata proteinima
Od svih mahunarki i orašastih plodova leća je visoko na ljestvici po količini proteina. Čak 26 posto kalorija dobivenih iz leće pripisuje se proteinima, zbog čega je idealna namirnica za sve koji ne jedu meso. Uza sve karakteristike pozitivno utječe na zdravlje, na razvoj mišićnog tkiva, a uz malo kalorija osigurava sitost i jedna je od namirnica koje bi se nezaobilazno trebale naći na tanjuru svakoga tko se brine o sebi i svom zdravlju, piše Živim.
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Jedna od najatraktivnijih vrsta je crna leća ili beluga, koja se u prehrani koristi nešto rjeđe od ostalih vrsta. Zagovornici zdrave hrane nazivaju je još vegetarijanskim kavijarom upravo zato što nije često na stolu, ali je karakterizira puna tekstura. Crna leća zbog brzine pripreme može poslužiti za pripremu vrlo jednostavnog obroka - kuha se od 20 do 30 minuta. Iako je zbog svoje hranjive vrijednosti i održavanja zdravlja poželjna namirnica u svako doba godine, posebno je pogodna tijekom ljetnih mjeseci kada se koristi u pripremi svježih, hladnih salata, odlično se stapa sa svježim i gorkim povrćem, češnjakom, piše Živim.
Zahvaljujući svojoj crnoj boji koja i nakon kuhanja ostaje postojana koristi se i za izradu atraktivnog crnog namaza, kao dodatak jelima, za pripremu variva te za gratiniranje jela i dekoracije.
Čuva organizam
Beluga leću odlikuje visoka razina topivih i netopivih vlakana, ne sadrži zasićene masnoće ni štetni kolesterol. Topiva vlakna pomažu u smanjivanju lošeg kolesterola pa čuvaju organizam od srčanih bolesti i moždanog udara. Netopiva dijetalna vlakna u leći olakšavaju probavu, sprečavaju konstipaciju i druge probavne poremećaje poput sindroma iritabilnog crijeva i divertikuloze te ujedno smanjuju rizik od raka debelog crijeva. Također sadrži polifenolne nutrijente koji staničnim strukturama pružaju snažnu zaštitu od oksidativnog oštećenja uzrokovanog slobodnim radikalima. Beluga je bogat izvor vitamina i minerala, odličan je izvor tiamina, fosfora, željeza i cinka te folata, koji smanjuju razinu homocisteina, ozbiljnog faktora rizika za bolesti srca.
---
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Od minerala u ovoj se mahunarki izdvaja i magnezij, koji čuva zdravlje, a poznato je da je upravo niska razina magnezija izravno povezana s bolestima srca. Uz to, magnezij regulira otkucaje srca i kontrakciju mišića, štiti živce, održava zdravlje prostate te utječe na pravilan rad štitnjače.
Iznimno bogata proteinima
Od svih mahunarki i orašastih plodova leća je visoko na ljestvici po količini proteina. Čak 26 posto kalorija dobivenih iz leće pripisuje se proteinima, zbog čega je idealna namirnica za sve koji ne jedu meso. Uza sve karakteristike pozitivno utječe na zdravlje, na razvoj mišićnog tkiva, a uz malo kalorija osigurava sitost i jedna je od namirnica koje bi se nezaobilazno trebale naći na tanjuru svakoga tko se brine o sebi i svom zdravlju, piše Živim.
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11. svibanj 2024 21:18
