Vitaminų bombos – vaisiai ir daržovės!

Vitaminai energijos šaltinis! Dažnai girdime, kad reikia valgyti daug vaisių ir daržovių norint, jog organizmui netrūktų vitaminų  ir  mineralų, o mums energijos ir geros nuotaikos. Vis dėlto yra sakančių, kad ir badavimas gali būti labai sveikas ir sveikintinas dalykas, tačiau reikėtų į tai žiūrėti atsargiai. Svarbiausia atrasti saiką, net ir nevalgant, o valgant rinktis kuo daugiau naudingųjų medžiagų turinčius produktus.

Bulvės – vitaminų šaltinis?

Turbūt daugeliui net nekyla abejonių, kad jau kas kas, bet bulvės dėl itin didelio krakmolo kiekio tikrai netinka  norint sveikai maitintis… Vis dėlto, viena rūšis, šių mums puikiai žinomų daržovių, net gi labai geras pasirinkimas norint gauti didelį A vitamino kiekį! Šis vitaminas labai svarbus regėjimui, taip pat stiprina imunitetą, padeda ląstelėms atsinaujinti. Norint gauti pakankamą vitamino A kiekį, toli ieškoti nereikia, galima griebti saldžiąją bulvę. Nors Lietuvoje jos tikrai ne tokios populiarios, kaip paprastos, tačiau viena vidutinio dydžio kepta saldžioji bulvė turi net 561% RPN vitamino A (RPN – rekomenduojama paros norma)! Šios iš Pietų Amerikos kilusios bulvės po pasaulį paplito tik po Amerikos atradimo. Tai išskirtinė daržovė, laikoma viena iš naudingiausių pasaulyje dėl sukauptų maistinių medžiagų gausos.

C vitaminas nebūtinai reiškia rūgštumą

Tik išgirdus apie C vitaminą, turbūt daugelis įsivaizduoja citrinas, apelsinus, arba kitus citrusinius vaisius ir nejučiomis susiraukia pagalvoję apie rūgštumą… Vis dėlto, nors šie vaisiai turi nemažą C vitamino kiekį, tačiau jie tikrai ne lyderiai šioje srityje. Pasirodo, daugiausiai šio antioksidanto, reikalingo baltymų apykaitai ir kitiems organizmo procesams, pavyzdžiui, nervinių impulsų perdavimui, galima rasti saldžiosiose paprikose! Šios spalvingos daržovės ne tik gali pradžiuginti jūsų akis ryškiomis spalvomis, ar pagardinti salotas, tačiau ir aprūpinti organizmą C vitaminu, nes 50 g paprikos jo turi net 95 mg. O jei jūs iš tų žmonių, kurie sako, kad suvalgius papriką būna labai prasta savijauta, tai šį efektą sukelia ne pati paprika, o jos odelė. Šiek tiek paskrudinus daržovę orkaitėje, labai lengvai pašalinsite odelę, o tada ir organizmas puikiai įsisavins vitaminus!

Kaip gi be avokado!

Visų pirma reikėtų pradėti nuo to ar jis vaisius, ar daržovė… Pasirodo vaisius ir be galo naudingas! Jei jūsų maisto racione jis neužima svarbios vietos, pats metas tai pakeisti! Šis dažniausiai Pietų Amerikoje ant lapuočių medžių, kurie išauga iki 20 metrų aukščio, augantis vaisius, tikra naudingųjų medžiagų bomba! Jame gausu vitaminų (11 rūšių) ir mineralų (14 rūšių), tai pat yra baltymų (nuo 0,4 iki 4,4%), angliavandenių (iki 10%) ir riebalų (iki 32%). Taigi, visko labai labai daug… O ir avokado vartojimas gana paprastas, nes vaisaus nebūtina apdoroti – nulupama žievelė, išimamas kauliukas ir iš karto galite kramsnoti. Aišku pagardinus druska ir pipirais tikrai skonio nesugadinsite! Daugelis šį vaisių, dėl gana riebios konsistencijos naudoja, kaip sviesto pakaitalą.

Galima rasti daug naudingų vaisių ir daržovių, svarbu tik tinkamai juos atsirinkti ir valgant suvartoti pakankamą naudingųjų medžiagų kiekį. Nors gana nuvalkiota, tačiau tiesa – jei šiek tiek daugiau dėmesio skirsime tam ką valgome, gal ir tie plaukai labiau spindės, ar nagai mažiau lūžinės 🙂

Šaltinis: sveika.ltwww.15min.lt

 


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