{"id":1009,"date":"2018-05-28T09:12:08","date_gmt":"2018-05-28T09:12:08","guid":{"rendered":"http:\/\/nut4you.eu\/ro\/?p=1009"},"modified":"2018-05-28T09:12:08","modified_gmt":"2018-05-28T09:12:08","slug":"picnic-sanatos-de-vara","status":"publish","type":"post","link":"https:\/\/nut4you.eu\/ch\/picnic-sanatos-de-vara\/","title":{"rendered":"Picnic s\u0103n\u0103tos de var\u0103"},"content":{"rendered":"<p style=\"text-align: justify;\">Pe m\u0103sur\u0103 ce se apropie c\u0103ldura tot mai mult, majoritatea dintre noi opt\u0103m pentru relaxarea de weekend ce include distrac\u021bie \u00een aer liber \u0219i m\u00e2ncare la gr\u0103tar, dup\u0103 o s\u0103pt\u0103m\u00e2n\u0103 plin\u0103. Indiferent c\u0103 ave\u021bi o caban\u0103 sau un loc unde pute\u021bi prepara corespunz\u0103tor m\u00e2ncarea, asigura\u021bi-v\u0103 mereu c\u0103 mesele sunt at\u00e2t nutritive, c\u00e2t \u0219i sigure.<\/p>\n<p style=\"text-align: justify;\">\n<h3 style=\"text-align: justify;\"><strong>Cele mai potrivite feluri de picnic <\/strong><\/h3>\n<ul style=\"text-align: justify;\">\n<li>Legumele proaspete (crude sau fierte), fructele proaspete, cerealele integrale, salatele de paste reci sau unele tipuri de leguminoase (fierte) sunt doar c\u00e2teva op\u021biuni sigure. Evita\u021bi alimentele care nu rezist\u0103 la temperaturi crescute pentru a nu le consuma alterate.<\/li>\n<li>T\u0103ia\u021bi legumele felii pentru a le putea consuma \u00een sosuri cum ar fi cel de hummus, sosul pesto sau cel de guacamole.<\/li>\n<li>Pr\u0103ji\u021bi u\u0219or boabe de n\u0103ut (fierte) cu boia \u0219i piper pentru c\u00e2teva minute. Sunt o gustare ideal\u0103 \u0219i s\u0103n\u0103toas\u0103 chiar \u0219i pentru copii.<\/li>\n<li>Face\u021bi salate de fructe proaspete \u0219i adauga\u021bi pu\u021bin\u0103 zeam\u0103 de l\u0103m\u00e2ie \u0219i o linguri\u021b\u0103 de miere\/scor\u021bi\u0219oar\u0103 pentru un plus de savoare.<\/li>\n<li>Ad\u0103uga\u021bi \u00een salatele de legume nuci, semin\u021be de dovleac sau floarea-soarelui, stafide \u0219i fasole pentru un adaos de proteine valoroase \u0219i nutritive.<\/li>\n<li>Carnea alb\u0103 (pui, curcan, porc) se poate prepara ca frig\u0103rui cu o mul\u021bime de legume, ciuperci \u0219i condimentate cu ierburi aromate \u0219i praf de usturoi.<\/li>\n<li>Carnea ro\u0219ie ar trebui s\u0103 fie o surs\u0103 de protein\u0103 de calitate \u00eenalt\u0103, s\u0103 fie preparat\u0103 corespunz\u0103tor \u0219i consumat\u0103 al\u0103turi de o salat\u0103 mare de legume sau de legume la gr\u0103tar.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Un aspect la fel de important atunci c\u00e2nd vine vorba de ie\u0219iri \u00een aer liber, este hidratarea. Evita\u021bi sucurile carbogazoase ambalate \u00een doze sau sticle \u0219i opta\u021bi pentru sticle de ap\u0103 reutilizabile pentru a stopa acumularea de\u0219eurilor. Dac\u0103 ave\u021bi o cutie cu ghea\u021b\u0103 \u00een care se pot p\u0103stra b\u0103uturile, este ideal. Prepara\u021bi de acas\u0103 b\u0103uturi s\u0103n\u0103toase cu ap\u0103, felii de fructe, ment\u0103 \u0219i zeam\u0103 de l\u0103m\u00e2ie, limonad\u0103 sau suc de portocale.<\/p>\n<h3 style=\"text-align: justify;\"><strong>Un mod mai s\u0103n\u0103tos de a consuma carnea la gr\u0103tar<\/strong><\/h3>\n<p style=\"text-align: justify;\">Micii, c\u00e2rn\u0103ciorii \u0219i carnea specific\u0103 pentru gr\u0103tar sunt alegeri populare printre bucatele alese la masa de picnic, dar din p\u0103cate nu sunt at\u00e2t de s\u0103n\u0103toase.<\/p>\n<p style=\"text-align: justify;\">\u00cen mare parte, acestea sunt corelate cu riscuri crescute de cancer colorectal, de stomac, diabet \u0219i boli cardiovasculare. Toate acestea se datoreaz\u0103 compu\u0219ilor pe care \u00eei con\u021bine carnea (nitra\u021bi) \u0219i o cantitate mare de sodiu, fiind fierte la temperaturi mari, produc\u00e2nd astfel compu\u0219i cum ar fi aminele heterociclice (HCAs). Toate acestea se petrec \u00een momentul \u00een care carnea este pe gr\u0103tar, iar gr\u0103simea din acele buc\u0103\u021bi de carne ajunge \u00een fl\u0103c\u0103ri cauz\u00e2nd mai mult fum \u0219i agen\u021bi cancerigeni, numi\u021bi hidrocarburi aromatice policiclice. Acestea din urm\u0103 sunt responsabile de un risc crescut de afec\u021biuni, mai ales \u00een cazul \u00een care sunt consumate cu frecven\u021b\u0103.<\/p>\n<p style=\"text-align: justify;\"><strong><em>Pentru a reduce expunerea la acestea substan\u021be: <\/em><\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Evita\u021bi s\u0103 respira\u021bi fumul produs de gr\u0103tar.<\/li>\n<li>\u00cencerca\u021bi s\u0103 prepara\u021bi pe\u0219tele sau carnea alb\u0103\/ro\u0219ie cur\u0103\u021bat\u0103 de orice urm\u0103 de gr\u0103sime vizibil\u0103, inclusiv pieli\u021ba de pe aripioarele de pui sau de pe pulpe.<\/li>\n<li>Consuma\u021bi carnea sau pe\u0219tele al\u0103turi de o varietate de legume \u0219i salate pentru a contracara efectul nociv al gr\u0103tarului.<\/li>\n<li>Reduce\u021bi timpul de preparare: pe\u0219tele \u0219i legumele se fac rapid, iar carnea (indiferent de tip) se poate t\u0103ia buc\u0103\u021bi mai mici.<\/li>\n<li>\u00cencerca\u021bi s\u0103 marina\u021bi m\u00e2ncarea \u00eenainte: acidul din l\u00e2m\u00e2ie sau o\u021bet, ierburile aromate (rozmarin, oregano, cimbru) sau usturoiul sunt doar c\u00e2teva op\u021biuni pentru a reduce produc\u021bia de agen\u021bi cancerigeni, deoarece sunt antioxidan\u021bi \u0219i lupt\u0103 \u00eempotriva acestora.<\/li>\n<li>Evitarea consumului c\u0103rnii arse sau pline de c\u0103rbune \u0219i \u00eenfolierea acesteia cu folie de aluminiu accelereaz\u0103 timpul de g\u0103tire \u0219i o protejeaz\u0103 de fum.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\"><strong>Feri\u021bi-v\u0103 de toxiinfec\u021biile alimentare specifice verii<\/strong><\/h3>\n<p style=\"text-align: justify;\">Bacteriile d\u0103un\u0103toare se dezvolt\u0103 la temperaturi umede \u0219i calde. Zona periculoas\u0103 este \u00eentre 4-60 \u00b0 C c\u00e2nd bacteriile se pot dubla \u00een num\u0103r \u00een aproximativ 20 de minute. Un alt pericol \u00eel reprezint\u0103 preg\u0103tirea \u0219i servirea meselor \u00een aer liber cu m\u00e2ini nesp\u0103late sau pe suprafe\u021be contaminate. Aduce\u021bi un dezinfectant lichid care se va folosi \u00eenainte \u0219i dup\u0103 mas\u0103, dup\u0103 manipularea animalelor de companie \u0219i dup\u0103 schimbarea scutecelor.<\/p>\n<p style=\"text-align: justify;\">Aceste reguli de igien\u0103 sunt extrem de importante \u0219i \u00een ceea ce prive\u0219te alimentele perisabile. Dac\u0103 acestea au fost p\u0103strate mai mult de o or\u0103 la temperaturi ridicate, trebuie aruncate.<\/p>\n<p style=\"text-align: justify;\">Pres\u0103ra\u021bi peste carne sau salate mirodenii, usturoi \u0219i zeam\u0103 de l\u0103m\u00e2ie. S-au dovedit a fi protectoare de bacterii, inclusiv tulpinile de E. coli, salmonella \u0219i streptococ.<\/p>\n<h3 style=\"text-align: justify;\"><strong>Minimiza\u021bi de\u0219eurile<\/strong><\/h3>\n<p style=\"text-align: justify;\">1.\u00cen loc s\u0103 aduce\u021bi obiecte de h\u00e2rtie \u0219i ustensile de unic\u0103 folosin\u021b\u0103, doze \u0219i sticle de ap\u0103 de unic\u0103 folosin\u021b\u0103, utiliza\u021bi produse din sticl\u0103, bambus, \u021bes\u0103turi, lemn, ceramic\u0103 sau o\u021bel inoxidabil care pot fi sp\u0103late \u0219i reutilizate.<\/p>\n<p style=\"text-align: justify;\">2.Folosi\u021bi \u0219erve\u021bele \u0219i fe\u021be de mas\u0103 \u00een loc de h\u00e2rtie sau plastic.<\/p>\n<p style=\"text-align: justify;\">3.Pentru a reduce la minimum de\u0219eurile alimentare, preg\u0103ti\u021bi mai pu\u021bin\u0103 m\u00e2ncare dec\u00e2t crede\u021bi c\u0103 ve\u021bi avea nevoie, deoarece tendin\u021ba este adesea s\u0103 aduce\u021bi prea mult.<\/p>\n<p style=\"text-align: justify;\">4.Aduce\u021bi un sac suplimentar pentru a stoca obiecte reciclabile (de exemplu, sticle de ap\u0103 de unic\u0103 folosin\u021b\u0103, cutii de aluminiu, recipiente din plastic, ambalaje din h\u00e2rtie).<\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\">Pentru a beneficia de nutrien\u021bi valoro\u0219i \u0219i a v\u0103 bucura de natur\u0103 al\u0103turi de familie \u0219i prieteni, picnicurile pot ar\u0103ta \u0219i a\u0219a! Alege\u021bi s\u0103n\u0103tatea \u0219i protejarea naturii, chiar \u0219i atunci c\u00e2nd vine vorba de distrac\u021bie!<\/p>\n<p style=\"text-align: justify;\">Cu drag,<\/p>\n<p style=\"text-align: justify;\">Nutri\u021bionist-Dietetician Camelia Mese\u0219an<\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\">Surse:<br \/>\n<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S001393511830046X\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S001393511830046X<\/a><br \/>\n<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0308814610006990\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0308814610006990<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pe m\u0103sur\u0103 ce se apropie c\u0103ldura tot mai mult, majoritatea dintre noi opt\u0103m pentru relaxarea de weekend ce include distrac\u021bie \u00een aer liber \u0219i m\u00e2ncare la<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":1,"featured_media":1011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/posts\/1009"}],"collection":[{"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/comments?post=1009"}],"version-history":[{"count":0,"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/posts\/1009\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/media\/1011"}],"wp:attachment":[{"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/media?parent=1009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/categories?post=1009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nut4you.eu\/ch\/wp-json\/wp\/v2\/tags?post=1009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}