De ce este important sa mancati legume?

Legumele sunt o parte importanta a alimentatiei sanatoase si ofera o sursa de numeroase substante nutritive, inclusiv potasiu, fibre, folat (acid folic) si vitaminele A, E si C. Legume precum broccoli, spanac, rosii si usturoi ofera beneficii suplimentare, insa lista legumelor care ofera beneficii pentru sanatate nu se opreste aici.

Vom discuta in urmatoarele randuri despre cele mai importante beneficii pe care legumele le ofera, si de ce este important sa le consumati. Continuati sa cititi pentru ca veti descoperi multe lucri pe care nu le stiati.

  1. Spanac

Aceasta leguma verde, cu frunze, contine nutrienti care promoveaza vederea sanatoasa, cum ar fi luteina si zeaxantina, pigmenti carotenoizi care se acumuleaza in retina ochiului. Luteina si zeaxantina sunt capabile sa absoarba lumina albastra si pot impiedica o cantitate considerabila de lumina albastra sa ajunga la structurile ochiului implicate in vedere.

Prin urmare, luteina si zeaxantina pot proteja ochiul de deteriorarea oxidativa indusa de lumina, care se crede ca poate juca un rol in dezvoltarea degenerescentei maculare legate de varsta. Luteina si zeaxantina actioneaza ca antioxidanti si pot neutraliza radicalii liberi, reducand in continuare deteriorarea oxidativa a ochiului.

S-a dovedit ca aportul dietetic de luteina si zeaxantina este asociat pozitiv cu nivelul acestor carotenoizi in retina. Cu cat nivelul acestor carotenoizi este mai ridicat in retina, cu atat este mai mica incidenta degenerescentei maculare legate de varsta.

Spanacul este, de asemenea, o sursa excelenta de vitamine A si K si o buna sursa de folat. Vitamina A indeplineste functii esentiale in viziune normala, iar deficienta duce la o afectiune numita „orbire nocturna”, in care ochiul nu reuseste sa se adapteze la mai putina lumina.

Vitamina A este de asemenea implicata in reglarea expresiei genice, producerea de celule rosii din sange si functionarea normala a sistemului imunitar. Folatul ajuta enzimele implicate in metabolism sa functioneze. Vitamina K este esentiala pentru functionarea multor proteine ​​implicate in coagularea sangelui.

  1. Rosii

Rosiile contin licopen, un pigment rosu carotenoid si fitonutrient care se gaseste si in pepene verde, grapefruit roz, guava roz si papaya. Licopenul este responsabil pentru culoarea rosie a rosiilor. In planta de tomate, licopenul ajuta in procesul de fotosinteza si protejeaza planta de deteriorarea excesiva a luminii. Licopenul este un puternic antioxidant, unul dintre cei 600 de carotenoizi care apar in mod natural.

Desi licopenul nu este un nutrient esential pentru om, acesta se poate acumula in anumite tesuturi, iar aporturile mari de licopen pot proteja impotriva unor tipuri de cancer si a bolilor cardiovasculare. Exista multe mecanisme prin care licopenul poate proteja impotriva cancerului.

Licopenul este un puternic antioxidant si poate elimina radicalii liberi nocivi din tesuturile organismului, pe langa cresterea productiei de enzime antioxidante proprii ale organismului.

Licopenul a primit cea mai mare atentie pentru o posibila protectie impotriva cancerului de prostata la barbati. Multe studii au descoperit ca barbatii cu un aport mai mare de tomate si produse de tomate au un risc mai mic de cancer de prostata.

Mai multe studii au examinat relatia dintre nivelurile de licopen din organism si riscul de boli cardiovasculare. Nivelurile mai scazute de licopen din organism tind sa fie asociate cu ateroscleroza precoce si un risc mai mare de atac de cord.

Licopenul, ca si celelalte carotenoide, este solubil in grasimi, ceea ce inseamna ca trebuie consumat cu grasime pentru a fi absorbit in tractul gastrointestinal. Pana la 3-5 grame de grasime din masa este de obicei suficienta absorbtia licopenului.

  1. Usturoi

Un membru intepator al familiei de crini, usturoiul face mai mult decat aromele mancarurilor preferate; puterea sa antioxidanta, provenita din seleniu si alte substante fitochimice, este studiata pentru efectele asupra tensiunii arteriale ridicate si pentru reducerea riscului anumitor forme de cancer.

Cum face usturoiul asta?

Usturoiul se crede ca are aceste efecte sanatoase, deoarece contine seleniu, un antioxidant care elimina radicalii liberi daunatori din organism.

Istoria usturoiului

Usturoiul a fost consumat din cele mai vechi timpuri de multe culturi diferite si a fost adesea privit ca un medicament.

  • Egiptul Antic – Usturoiul a facut parte din dieta zilnica pentru multi egipteni. Textul medical numit Codex Ebers prescrie usturoiul ca optiune de tratament pentru rani, tumori, afectiuni circulatorii, paraziti si energie scazuta. Doua cuisoare de usturoi bine conservati au fost chiar gasiti in mormantul regelui Tutankhamon.
  • Biblic – Conform Bibliei, sclavii din Egipt au fost hraniti cu usturoi pentru a le spori puterea si productivitatea.
  • Grecia Antica – Au fost gasite cuisoare de usturoi bine conservate in sapaturile templelor grecesti antice. Soldatii au mancat usturoi inainte de a pleca la razboi pentru a le da putere. Hipocrate, adesea privit ca parintele medicamentului, a recomandat consumul de usturoi ca optiune de tratament pentru o varietate de afectiuni.
  • Roma Antica – Ca si grecii antici, romanii credeau ca usturoiul poate oferi forta si rezistenta. Usturoiul era hranit regulat soldatilor si marinarilor. La vremea respectiva, medicii romani de seama considerau usturoiul ca o forma de medicament. Medicul-sef al armatei lui Nero a recomandat usturoiul, deoarece „curata arterele”.
  • China antica – Usturoiul a devenit o parte a dietei zilnice pentru chinezi inca din anul 2000 i.Hr. Inregistrarile sugereaza, de asemenea, ca chinezii antici foloseau usturoiul ca si conservant alimentar. Usturoiul a fost folosit ca medicament si prescris pentru a trata depresia, a ajuta digestia si a furniza energie.
  • India Antica – Textele medicale antice care dateaza din 300 d.Hr. descriu usturoiul ca fiind un tratament medicamentos pentru boli de inima, artrita, oboseala, paraziti, boli digestive si lepra.
  • Evul mediu – Usturoiul a fost cultivat in manastiri pentru proprietatile sale medicinale percepute. Textele medicale ale vremii recomandau usturoiul pentru a ameliora constipatia, a preveni atacul de caldura si a-l proteja impotriva Marilor Plagi.
  • Renastere – Usturoiul, impreuna cu alte plante despre care se crede ca au valoare medicinala, au fost cultivate in gradini din universitatile de top din Europa. Dr. Pietro Mattioli din Siena a prescris usturoiul pentru tratarea afectiunilor digestive si pietre la rinichi si pentru a ajuta mamele in timpul nasterii dificile. Englezii foloseau usturoiul pentru a trata durerea de dinti, constipatia si ciuma.
  • America timpurie – nativii americani au folosit in ceaiul lor bulbi salbatici de usturoi pentru a trata simptomele asemanatoare gripei. Cartea Sanatatii Acasa, scrisa de John Gunn in 1878, prezenta usturoiul ca tratament pentru infectii, astm si afectiuni pulmonare.

Bucurati-va de Usturoi

Usturoiul poate fi adaugat la orice fel de mancare, de la sosuri de paste, hamburgeri si cartofi prajiti la caserole, legume la gratar si piure de cartofi. Aroma complexa a usturoiului poate adauga adancime oricarei retete. Usturoiul este in mod natural foarte sarac in sodiu!

  1. Broccoli

Cand vine vorba de o nutritie cu gust excelent, broccoli este un aliment de 5 stele, cu multe avantaje pentru sanatate. Desi este scazut in calorii, broccoli este bogat in vitamine si minerale esentiale, pe langa fibre.

Broccoli apartine unei familii de legume numite legume crucifere, iar rudele sale apropiate includ varza de Bruxelles, conopida si varza. Broccoli contine sulforofan, un compus care contine sulf, prezent in legumele crucifere. Cercetatorii studiaza proprietatile anti-cancer ale sulforofanului si au ajuns la cateva concluzii interesante, desi sunt necesare mai multe cercetari.

De parca nu este suficient, o ceasca de broccoli gatit ofera la fel de multa vitamina C ca o portocala, si este o buna sursa de beta-caroten. Broccoli contine vitamine B1, B2, B3, B6, fier, magneziu, potasiu si zinc. De asemenea, ofera fibre si are un continut scazut de calorii.

Nutrienti pe care ii ofera broccoli

Broccoli este o sursa excelenta de vitamine K si C, o buna sursa de folat (acid folic) si ofera, de asemenea, potasiu, fibre.

  • Vitamina K – esentiala pentru functionarea multor proteine ​​implicate in coagularea sangelui.
  • Vitamina C – construieste colagenul, care formeaza tesutul si oasele corpului si ajuta la taierea si vindecarea ranilor. Vitamina C este un puternic antioxidant si protejeaza organismul de deteriorarea radicalilor liberi.
  • Fibre – dietele bogate in fibre promoveaza sanatatea digestiva. Un aport ridicat de fibre poate ajuta, de asemenea, la scaderea colesterolului.
  • Potasiu – mineral si electrolit esential pentru functia nervilor si contractiei inimii.
  • Folatul – este necesar pentru producerea si intretinerea de noi celule in organism.

Istoria broccoliilor

Broccoli a fost dezvoltat din varza salbatica in perioada romana, si a fost savurat imens de romani. Broccoli a fost introdus in Statele Unite in perioada coloniala, dar nu a castigat popularitate pana in anii 1920.

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