{"id":242565,"date":"2021-06-25T20:41:00","date_gmt":"2021-06-25T18:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242565"},"modified":"2024-05-28T08:18:07","modified_gmt":"2024-05-28T06:18:07","slug":"10-motive-excelente-pentru-a-consuma-oua","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/","title":{"rendered":"10 Motive excelente pentru a consuma ou\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#1_Ouale_contin_proteine_de_inalta_calitate_cu_un_excelent_spectru_de_aminoacizi\" title=\"1. Ou\u0103le con\u021bin proteine de \u00eenalt\u0103 calitate cu un excelent spectru de aminoacizi\">1. Ou\u0103le con\u021bin proteine de \u00eenalt\u0103 calitate cu un excelent spectru de aminoacizi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#2_Ouale_sunt_o_sursa_excelenta_de_vitamine_si_minerale\" title=\"2. Ou\u0103le sunt o surs\u0103 excelent\u0103 de vitamine \u0219i minerale\">2. Ou\u0103le sunt o surs\u0103 excelent\u0103 de vitamine \u0219i minerale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#3_Unele_oua_sunt_imbogatite_cu_acizi_grasi_omega-3\" title=\"3. Unele ou\u0103 sunt \u00eembog\u0103\u021bite cu acizi gra\u0219i omega-3\">3. Unele ou\u0103 sunt \u00eembog\u0103\u021bite cu acizi gra\u0219i omega-3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#4_Daca_nu_va_aflati_intr-un_anumit_grup_de_risc_colesterolul_din_oua_nu_reprezinta_o_problema\" title=\"4. Dac\u0103 nu v\u0103 afla\u021bi \u00eentr-un anumit grup de risc, colesterolul din ou\u0103 nu reprezint\u0103 o problem\u0103\">4. Dac\u0103 nu v\u0103 afla\u021bi \u00eentr-un anumit grup de risc, colesterolul din ou\u0103 nu reprezint\u0103 o problem\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#5_Ouale_se_afla_printre_sursele_principale_de_colina_care_sustine_functionarea_creierului\" title=\"5. Ou\u0103le se afl\u0103 printre sursele principale de colin\u0103, care sus\u021bine func\u021bionarea creierului\">5. Ou\u0103le se afl\u0103 printre sursele principale de colin\u0103, care sus\u021bine func\u021bionarea creierului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#6_Ouale_contin_luteina_si_zeaxantina_%E2%80%93_antioxidanti_importanti_pentru_vedere\" title=\"6. Ou\u0103le con\u021bin lutein\u0103 \u0219i zeaxantin\u0103 &#8211; antioxidan\u021bi importan\u021bi pentru vedere\">6. Ou\u0103le con\u021bin lutein\u0103 \u0219i zeaxantin\u0103 &#8211; antioxidan\u021bi importan\u021bi pentru vedere<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#7_Consumul_de_oua_favorizeaza_senzatia_de_satietate_care_poate_ajuta_la_pierderea_in_greutate\" title=\"7. Consumul de ou\u0103 favorizeaz\u0103 senza\u021bia de sa\u021bietate care poate ajuta la pierderea \u00een greutate\">7. Consumul de ou\u0103 favorizeaz\u0103 senza\u021bia de sa\u021bietate care poate ajuta la pierderea \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#8_Ouale_pur_si_simplu_au_un_gust_excelent\" title=\"8. Ou\u0103le pur \u0219i simplu au un gust excelent\">8. Ou\u0103le pur \u0219i simplu au un gust excelent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#9_Ouale_sunt_usor_accesibile\" title=\"9. Ou\u0103le sunt u\u0219or accesibile\">9. Ou\u0103le sunt u\u0219or accesibile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#10_Ouale_sunt_versatile_si_usor_de_preparat\" title=\"10. Ou\u0103le sunt versatile \u0219i u\u0219or de preparat\">10. Ou\u0103le sunt versatile \u0219i u\u0219or de preparat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi\">Ce trebuie s\u0103 re\u021bine\u021bi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ce a fost mai \u00eent\u00e2i &#8211; oul sau g\u0103ina? Nu ve\u021bi afla r\u0103spunsul la aceast\u0103 \u00eentrebare aici, dar ve\u021bi afla totul despre efectele benefice ale consumului de ou\u0103. Punctul de vedere asupra locului lor \u00eentr-o diet\u0103 s\u0103n\u0103toas\u0103 s-a schimbat mult de-a lungul anilor. Timp de mai multe decenii, <strong>ou\u0103le erau catalogate printre alimentele nes\u0103n\u0103toase \u0219i responsabile pentru majoritatea arterelor \u00eenfundate \u0219i atacurilor de cord din lume.&nbsp;<\/strong>Din fericire pentru noi, \u0219tiin\u021ba nutri\u021biei a evoluat foarte mult de atunci, iar exper\u021bii din zilele noastre au convenit la scar\u0103 larg\u0103 faptul c\u0103 ou\u0103le sunt mai degrab\u0103 s\u0103n\u0103toase \u0219i&nbsp;<strong>benefice pentru organismul uman.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, dac\u0103 un aliment anume ad\u0103ugat \u00een diet\u0103 este bun sau nu pentru voi depinde de <strong>stilul vostru de via\u021b\u0103 specific<\/strong> \u0219i de s\u0103n\u0103tatea general\u0103 &#8211; toate celelalte <strong>alimente consumate<\/strong>, <strong>c\u00e2t de mult\u0103 activitate fizic\u0103 face\u021bi<\/strong> de-a lungul zilei, care este <strong>starea voastr\u0103 de s\u0103n\u0103tate actual\u0103,<\/strong> \u0219i \u00een cele din urm\u0103, <strong>genetica<\/strong>. Dac\u0103, de exemplu, consuma\u021bi ou\u0103le pr\u0103jite, cu bacon pr\u0103jit \u0219i p\u00e2ine alb\u0103, este foarte pu\u021bin probabil s\u0103 v\u0103 fac\u0103 bine. Consumul de ou\u0103 fierte cu o garnitur\u0103 de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> proaspete \u0219i cereale integrale reprezint\u0103 alt\u0103 poveste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 popularit\u0103\u021bii la nivel mondial, <strong>ou\u0103le au fost atent analizate de mul\u021bi cercet\u0103tori <\/strong>din \u00eentreaga lume. Fie c\u0103 v\u0103 plac pr\u0103jite sau po\u0219ate, cu siguran\u021b\u0103 ve\u021bi aprecia s\u0103 afla\u021bi mai multe despre <b>comoara aurie din interiorul cojii<\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Ouale_contin_proteine_de_inalta_calitate_cu_un_excelent_spectru_de_aminoacizi\"><\/span>1. Ou\u0103le con\u021bin proteine de \u00eenalt\u0103 calitate cu un excelent spectru de aminoacizi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Un ou mediu de g\u0103in\u0103 con\u021bine 6 g de<\/strong> <strong>proteine <\/strong>\u0219i nu orice proteine. Proteinele din ou sunt de cea mai bun\u0103 calitate, av\u00e2nd o <strong>valoare biologic\u0103 ridicat\u0103<\/strong> \u0219i <strong>con\u021bin\u00e2nd to\u021bi aminoacizii esen\u021biali. <\/strong>\u00censeamn\u0103 c\u0103 sunt extraordinare \u0219i eficiente pentru dezvoltarea masei musculare, precum \u0219i a altor \u021besuturi. \u0218i dac\u0103 a\u021bi crezut c\u0103 toate proteinele oului se afl\u0103 \u00een albu\u0219, \u00een timp ce g\u0103lbenu\u0219ul con\u021bine doar temutele gr\u0103simi, v-a\u021bi \u00een\u0219elat. <strong>Con\u021binutul proteic total al unui ou provine \u00een propor\u021bie de 50% din albu\u0219, 40% din g\u0103lbenu\u0219 \u0219i 10% din coaja necomestibil\u0103<\/strong> \u0219i membrana sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi la acest lucru data viitoare c\u00e2nd dori\u021bi s\u0103 arunca\u021bi g\u0103lbenu\u0219ul, crez\u00e2nd c\u0103 tot ce v\u0103 trebuie sunt proteinele din albu\u0219.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dou\u0103 studii ce au analizat impactul consumului de ou\u0103 asupra efectului anabolic (dezvoltarea mu\u0219chilor \u0219i a altor \u021besuturi) ar putea salva g\u0103lbenu\u0219ul de la eliminarea injust\u0103. Aceste studii compar\u0103 dou\u0103 grupuri de participan\u021bi care au consumat ou\u0103 dup\u0103 antrenamentele de for\u021b\u0103 &#8211; un grup consum\u00e2nd oul \u00eentreg, cel\u0103lalt consum\u00e2nd doar albu\u0219ul, \u00eenlocuind proteinele absente din g\u0103lbenu\u0219 din alte surse. <strong>Ambele studii au ajuns la concluzia c\u0103 grupul de participan\u021bi ce a consumat ou\u0103 \u00eentregi a \u00eenregistrat o rat\u0103 mai ridicat\u0103 de stimulare fizic\u0103 responsabil\u0103 pentru dezvoltarea muscular\u0103. <\/strong>Prin urmare s-a presupus c\u0103 elementele particulare ale unui singur ou lucreaz\u0103 \u00een tandem, iar separarea acestora cauzeaz\u0103 \u00eentreruperea efectului sinergic. Desigur, este necesar s\u0103 re\u021bine\u021bi \u0219i <strong>s\u0103 ave\u021bi \u00een vedere faptul c\u0103 un ou \u00eentreg con\u021bine mai multe calorii dec\u00e2t albu\u0219ul separat de g\u0103lbenu\u0219<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre alte surse de proteine de \u00eenalt\u0103 calitate, verifica\u021bi articolul:&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 de alimente cu care pute\u021bI completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1124x751.jpg\" alt=\"Ou\u0103le \u0219i proteinele\" class=\"wp-image-236967\" style=\"width:843px;height:563px\" title=\"Ou\u0103le \u0219i proteinele\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ouale_sunt_o_sursa_excelenta_de_vitamine_si_minerale\"><\/span>2. Ou\u0103le sunt o surs\u0103 excelent\u0103 de vitamine \u0219i minerale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd vine vorba de nutrien\u021bi, un ou este o adev\u0103rat\u0103 comoar\u0103 datorit\u0103 <strong>densit\u0103\u021bii nutri\u021bionale ridicate<\/strong>. Aceasta \u00eenseamn\u0103 c\u0103 un ou con\u021bine o doz\u0103 extraordinar\u0103 de nutrien\u021bi importan\u021bi precum <strong>vitamine, minerale \u0219i proteine la o cantitate relativ mic\u0103 de calorii<\/strong> (aproximativ 70 kcal pe ou).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte alimente cu densitate nutri\u021bional\u0103 ridicat\u0103 sunt, de exemplu, p\u00e2inea integral\u0103, fructele proaspete sau iaurtul natural. Pe de alt\u0103 parte alimentele cu densitate nutri\u021bional\u0103 sc\u0103zut\u0103, sunt, de exemplu, produsele de panifica\u021bie albe, b\u0103uturile cu zah\u0103r sau fructele uscate \u00eendulcite. <strong>Alimentele nu sunt doar o surs\u0103 de calorii, dar \u0219i de nutrien\u021bi indispensabili pentru organismul uman.<\/strong> &nbsp;Coaja unui ou con\u021bine mai mult de o bomb\u0103 proteic\u0103 \u00een interior: este \u0219i o surs\u0103 minunat\u0103 de macronutrien\u021bi precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B12,<\/a> vitamina A, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/acid-folic-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">acid folic,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/seleniu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seleniu,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/extract-de-iod-din-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">iod,<\/a> <a href=\"https:\/\/gymbeam.ro\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\"zinc, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc,<\/a> precum \u0219i fosfor \u0219i mul\u021bi al\u021bi oxidan\u021bi bine cunoscu\u021bi. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">O vedere de ansamblu asupra <strong>nutrien\u021bilor g\u0103si\u021bi \u00eentr-un singur ou<\/strong>&nbsp;(50g):<strong>&nbsp;<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutrien\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cantitate<\/th><th class=\"has-text-align-center\" data-align=\"center\">% din RDI<\/th><th class=\"has-text-align-center\" data-align=\"center\">Nutrien\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cantitate<\/th><th class=\"has-text-align-center\" data-align=\"center\">% din RDI<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">*Valoare energetic\u0103 (calorii)<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,9 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Iodur\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,7 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Seleniu<\/td><td class=\"has-text-align-center\" data-align=\"center\">15, 6 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamina B1<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,039 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">**Acizi gra\u0219i satura\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamina B2<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,211 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamina B6<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,032 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Calciu<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,1 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4<\/td><td class=\"has-text-align-center\" data-align=\"center\">Acid folic<\/td><td class=\"has-text-align-center\" data-align=\"center\">35,7 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fier<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,84 mg <\/td><td class=\"has-text-align-center\" data-align=\"center\">7,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamina B12<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,513 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magneziu<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>5,73 mg<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamina A <\/td><td class=\"has-text-align-center\" data-align=\"center\">90,5 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fosfor<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>92,6 mg<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamina D (D2 + D3)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,24 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potasiu<\/td><td class=\"has-text-align-center\" data-align=\"center\">66,4 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Colin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sodiu<\/td><td class=\"has-text-align-center\" data-align=\"center\">64,9 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Lutein\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,32<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zinc<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zeaxantin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,5<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">*Valoarea de referin\u021b\u0103 a aportului de energie pentru adul\u021bi este de 2000 kcal\/zi.<br>**Limita maxim\u0103 recomandat\u0103 pentru aportul de gr\u0103simi saturate este de p\u00e2n\u0103 la 10% din aportul total de energie, la 2000 kcal pe zi, aceasta corespunde cu aproximativ 22 g de gr\u0103simi saturate.<br><br><\/figcaption><\/figure>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Unele_oua_sunt_imbogatite_cu_acizi_grasi_omega-3\"><\/span>3. Unele ou\u0103 sunt \u00eembog\u0103\u021bite cu acizi gra\u0219i omega-3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ou\u0103le nu sunt \u00een mod natural cea mai bun\u0103 surs\u0103 de acizi gra\u0219i omega 3. Acestea con\u021bin o diversitate de gr\u0103simi, <strong>cea mai mare parte fiind reprezentat\u0103 de gr\u0103simile mononesaturate, apoi gr\u0103simile saturate \u0219i doar cea mai mic\u0103 parte din gr\u0103simile oului sunt gr\u0103simi polinesaturate, unde se g\u0103sesc acizii gra\u0219i omega 3<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-899x1124.jpg\" alt=\"Ou\u0103le \u0219i acizii gra\u0219i omega 3\" class=\"wp-image-236984\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Printre acizii gra\u0219i omega 3 se num\u0103r\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: bold\">Acid<\/span><span style=\"font-weight: bold\">&nbsp;<\/span><strong>docosahexaenoic (DHA)<\/strong><\/li>\n\n\n\n<li><span style=\"font-weight: bold\">Acid<\/span><span style=\"font-weight: bold\"> e<\/span><strong>icosapentaenoic (EPA)<\/strong><\/li>\n\n\n\n<li><strong>Acid alfa-linolenic (ALA)<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHA \u0219i EPA se g\u0103sesc \u00een mod natural mai ales \u00een pe\u0219te (somon, sardine, ton&#8230;) precum \u0219i \u00een fructele de mare \u0219i \u00een alge. Pe de alt\u0103 parte, ALA se g\u0103se\u0219te de obicei \u00een semin\u021be (<a aria-label=\"in, (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-brun-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">in,<\/a> <a aria-label=\"dovleac, (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-seminte-de-dovleac-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dovleac,<\/a> <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" class=\"ek-link\">chia<\/a>,), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be <\/a>(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>) \u0219i \u00een <a aria-label=\"uleiurile (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiurile<\/a> acestora. \u00cen cazul \u00een care aceste alimente nu fac parte <b>frecvent\u0103 din dieta voastr\u0103, se recomand\u0103 \u00eenlocuirea lor cu <\/b><span style=\"color: #ff6600\"><b><u><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente<\/a><\/u><\/b><\/span><span style=\"font-weight: bold\"> corespunz\u0103toare<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Urm\u0103rirea aportului de acizi gra\u0219i omega 3 este destul de important\u0103, \u00eentruc\u00e2t multe studii indic\u0103 faptul c\u0103 ace\u0219tia sunt cheia func\u021bion\u0103rii normale \u0219i a s\u0103n\u0103t\u0103\u021bii generale a vaselor de s\u00e2nge \u0219i a inimii, precum \u0219i a creierului \u0219i ochilor.&nbsp; <strong>Aportul zilnic recomandat de DHA \u0219i EPA este de 250g pentru un adult.&nbsp; <\/strong>Efectele benefice ale acizilor gra\u0219i omega 3 sunt cel mai adesea asociate \u00een mod specific cu DHA \u0219i EPA.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil a\u021bi observat atunci c\u00e2nd v\u0103 face\u021bi cump\u0103r\u0103turile c\u0103 unele <strong>unele ambalaje de ou\u0103 sunt marcate cu simbolul &#8220;Omega 3&#8221;<\/strong>. Acesta nu este un truc, pur \u0219i simplu \u00eenseamn\u0103 c\u0103 acele ou\u0103 au un <strong>con\u021binut mai ridicat de acizi gra\u0219i omega 3<\/strong> datorit\u0103 g\u0103inilor hr\u0103nite cu semin\u021be de in. Datorit\u0103 dietei cu semin\u021be de in, unii dintre ace\u0219ti acizi, \u00een special ALA ajung \u00een ou\u0103.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>ALA poate fi asociat cu beneficiile omega 3 asupra s\u0103n\u0103t\u0103\u021bii pu\u021bin mai rar dec\u00e2t DHA \u0219i EPA, dar anumite studii au ar\u0103tat c\u0103 este benefic \u0219i pentru s\u0103n\u0103tatea sistemului cardiovascular \u0219i are efecte antiinflamatorii. <strong>De fapt, organismul uman poate transforma ALA \u00een EPA \u0219i DHA<\/strong>, dar numai marginal (mai pu\u021bin de 15% de ALA este restructurat \u00een acest fel), ceea ce \u00eenseamn\u0103 c\u0103 nu poate fi invocat pentru atingerea nivelului RDI total de acizi gra\u0219i omega 3. <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Surse principale de acizi gra\u0219i omega 3:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ou\u0103le \u00eembog\u0103\u021bite cu acizi gra\u0219i omega 3 pot con\u021bine <strong>\u00eentre 100 \u0219i 500 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>pe\u0219te: de la <strong>1 la 4,6 g pe 100g<\/strong><\/li>\n\n\n\n<li>nuci:<strong> p\u00e2n\u0103 la 10,4 g pe 100g <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"><em>&nbsp;<\/em>[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Daca_nu_va_aflati_intr-un_anumit_grup_de_risc_colesterolul_din_oua_nu_reprezinta_o_problema\"><\/span>4. Dac\u0103 nu v\u0103 afla\u021bi \u00eentr-un anumit grup de risc, colesterolul din ou\u0103 nu reprezint\u0103 o problem\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00centruc\u00e2t <strong>un singur ou con\u021bine aproximativ 200 mg de colesterol<\/strong>, nu este de mirare c\u0103 ou\u0103le erau considerate o problem\u0103 pentru s\u0103n\u0103tatea cardiovascular\u0103. Limita superioar\u0103 acceptat\u0103 anterior de 300 g de colesterol pe zi f\u0103cea ou\u0103le mai degrab\u0103 neatr\u0103g\u0103toare din punctul de vedere al s\u0103n\u0103t\u0103\u021bii. Dar, opinia actual\u0103 a organiza\u021biilor mondiale ale s\u0103n\u0103t\u0103\u021bii, este c\u0103 ceea ce trebuie s\u0103 monitoriz\u0103m este <strong>aportul de gr\u0103simi saturate, care prezint\u0103 un risc mult mai mare dec\u00e2t orice surplus de colesterol.<\/strong> Situa\u021bia privind <strong>colesterolul este mult mai pu\u021bin clar\u0103 dec\u00e2t obi\u0219nuiam s\u0103 credem<\/strong>. Din fericire, imaginea unui mic dejun cu 3 ou\u0103 reprezent\u00e2nd o cale de blocare a arterelor este \u00een prezent \u00eenvechit\u0103.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Este pu\u021bin probabil s\u0103 v\u0103 face\u021bi griji cu privire la un aport mai ridicat de colesterol cu excep\u021bia cazurilor \u00een care <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><strong>:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>suferi\u021bi de diabet sau alte boli metabolice<\/li>\n\n\n\n<li>suferi\u021bi de hipertensiune arterial\u0103 sau alte boli ale inimii \u0219i vaselor de s\u00e2nge<\/li>\n\n\n\n<li>istoricul medical al familiei prezint\u0103 boli comune ale inimii \u0219i vaselor de s\u00e2nge sau suferi\u021bi de sensibilitate mare la colesterolul din alimente<\/li>\n\n\n\n<li>nu face\u021bi exerci\u021bii regulat, iar dieta voastr\u0103 nu este variat\u0103 \u0219i echilibrat\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiile ce analizeaz\u0103 rela\u021bia dintre consumul de ou\u0103 \u0219i nivelurile m\u0103rite de colesterol \u0219i gr\u0103simi din fluxul sanguin au generat diverse rezultate. \u00cens\u0103, <strong>nu s-au demonstrat riscuri directe de boli ale inimii \u0219i vaselor de s\u00e2nge prin ingerarea colesterolului<\/strong>. \u00cen general este destul de dificil de determinat impactul unui singur aliment asupra s\u0103n\u0103t\u0103\u021bii corpului uman. Starea noastr\u0103 de bine rezult\u0103 dintr-o interac\u021biune complex\u0103 a mai multor factori, printre care principalii sunt dieta general\u0103, stilul de via\u021b\u0103 \u0219i genetica. <strong>De asemenea, studii recente demonstreaz\u0103 c\u0103 un consum de ou\u0103 poate fi extrem de benefic datorit\u0103 con\u021binutului bogat de substan\u021be bioactive <\/strong>(vitamine, minerale, antioxidan\u021bi)<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[14\u201315]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceasta \u00eenseamn\u0103 c\u0103 <strong>except\u00e2nd cazul \u00een care v\u0103 afla\u021bi \u00eentr-un grup de risc, cantitatea de colesterol din diet\u0103 nu ar trebui s\u0103 v\u0103 \u00eengrijoreze prea mult<\/strong>. \u00cen plus, mare parte din colesterolul din ou se g\u0103se\u0219te \u00een g\u0103lbenu\u0219, ceea ce \u00eenseamn\u0103 c\u0103 \u0219i \u00een situa\u021bia \u00een care trebuie s\u0103 sc\u0103de\u021bi nivelul de colesterol sau dori\u021bi doar s\u0103 reduce\u021bi aportul general de gr\u0103simi, pute\u021bi alege \u00eentotdeauna<a href=\"https:\/\/gymbeam.ro\/albusuri-lichide-de-oua-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> albu\u0219urile de ou lichide.<\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1124x749.jpg\" alt=\"Ou\u0103le \u0219i colesterolul\" class=\"wp-image-237003\" title=\"Ou\u0103le \u0219i colesterolul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ouale_se_afla_printre_sursele_principale_de_colina_care_sustine_functionarea_creierului\"><\/span>5. Ou\u0103le se afl\u0103 printre sursele principale de colin\u0103, care sus\u021bine func\u021bionarea creierului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un singur ou de g\u0103in\u0103 con\u021bine <strong>140-170 mg<\/strong> de <strong>colin\u0103<\/strong>, ceea ce le face una dintre cele mai bogate surse ale acestui nutrient. Colina apar\u021bine <b>nutraceuticelor<\/b>&#8211; substan\u021be care \u00eembun\u0103t\u0103\u021besc func\u021biile cognitive. Este un element cheie al acetilcolinei, important\u0103 pentru men\u021binerea <strong>memoriei<\/strong>, <strong>abilit\u0103\u021bilor psihomotorii<\/strong>&nbsp; \u0219i influen\u021beaz\u0103 \u0219i <strong>starea de spirit<\/strong>. Organismul uman o poate produce, dar numai \u00een cantit\u0103\u021bi mici care nu \u00eei acoper\u0103 complet nevoile. De aceea este necesar\u0103 suplimentarea colinei prin alimente sau<strong> <u><a href=\"https:\/\/gymbeam.ro\/bitartrat-de-colina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente<\/a><\/u><\/strong> corespunz\u0103toare. Un singur ou de g\u0103in\u0103 acoper\u0103 aproximativ 30 % din aportul zilnic recomandat. Alte alimente bogate \u00een colin\u0103 sunt ficatul de vit\u0103, carnea macr\u0103 de vit\u0103 \u0219i fasolea, quinoa sau cartofii ro\u0219ii. <span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ouale_contin_luteina_si_zeaxantina_%E2%80%93_antioxidanti_importanti_pentru_vedere\"><\/span>6. Ou\u0103le con\u021bin lutein\u0103 \u0219i zeaxantin\u0103 &#8211; antioxidan\u021bi importan\u021bi pentru vedere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Luteina \u0219i zeaxantina sunt antioxidan\u021bi cunoscu\u021bi <\/strong>care intr\u0103 \u00een categoria carotenoidelor. Un singur ou con\u021bine \u00een medie <strong>100-300 \u03bcg<\/strong> din fiecare, <strong>cel mai adesea \u00een \u00een g\u0103lbenu\u0219ul discreditat<\/strong>. Ace\u0219tia formeaz\u0103 o parte a pigmentului ochilor \u0219i, prin urmare, <strong>contribuie la vederea s\u0103n\u0103toas\u0103<\/strong>. \u00cempreun\u0103 cu acizii gra\u0219i omega 3, vitaminele (C, E, complex de B-uri), mineralele (seleniu \u0219i zinc) \u0219i al\u021bi nutrien\u021bi, s-a demonstrat c\u0103 ajut\u0103 la <strong>prevenirea degenerescen\u021bei maculare<\/strong>, una dintre cauzele principale ale orbirii \u00een \u021b\u0103rile dezvoltate. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De asemenea, luteina este adesea asociat\u0103 cu favorizarea func\u021biilor cognitive,<\/strong> precum memoria, abilitatea lingvistic\u0103 \u0219i \u00eenv\u0103\u021barea. \u00cen prezent, nu exist\u0103 niciun consens specific referitor la aportul zilnic recomandat al acestor antioxidan\u021bi, dar cercet\u0103rile actuale indic\u0103 faptul c\u0103 pentru un adult o doz\u0103 zilnic\u0103 de<strong>5-10 mg de lutein\u0103 \u0219i de 1-2 mg de zeaxantin\u0103 ar trebui s\u0103-\u021bi \u00eendeplineasc\u0103 rolul \u00een preven\u021bia bolilor asociate. <\/strong>Pe l\u00e2ng\u0103 ou\u0103, ace\u0219ti antioxidan\u021bi pot fi g\u0103si\u021bi \u0219i \u00een kale, avocado, broccoli sau<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-pulbere-de-spanac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-spanac-pulbere-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spanac<\/a>. Totu\u0219i, c\u00e2nd vorbim de sursele vegetale, trebuie re\u021binut c\u0103 rentabilitatea lor general\u0103 atunci c\u00e2nd sunt procesa\u021bi \u00een interiorul corpului uman este mai sc\u0103zut\u0103, din cauza con\u021binutului ridicat de fibre alimentare prezente. Ad\u0103ugarea de gr\u0103simi \u00een aceste alimente (de exemplu, ad\u0103ugarea de ulei la o salat\u0103 kale) ajut\u0103 la cre\u0219terea acestei rentabilit\u0103\u021bi. <span class=\"tadv-color\" style=\"color:#ff6600\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Consumul_de_oua_favorizeaza_senzatia_de_satietate_care_poate_ajuta_la_pierderea_in_greutate\"><\/span>7. Consumul de ou\u0103 favorizeaz\u0103 senza\u021bia de sa\u021bietate care poate ajuta la pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ou\u0103le sunt cunoscute pentru un bun index al senza\u021biei de sa\u021bietate,<\/strong> \u00een special datorit\u0103 con\u021binutului proteic ridicat. Pentru a ilustra, imagina\u021bi-v\u0103 doi prieteni &#8211; Tom \u0219i Luke. La micul dejun, Tom m\u0103n\u00e2nc\u0103 omlet\u0103 cu p\u00e2ine. Luke, c\u0103ruia \u00eei plac dulciurile va \u00eentinde un strat gros de unt \u0219i gem pe aceea\u0219i felie de p\u00e2ine. At\u00e2t micul dejun al lui Tom, c\u00e2t \u0219i cel al lui Luke con\u021bin aceea\u0219i cantitate de calorii. Totu\u0219i, doar unul dintre ei se va n\u0103pusti asupra borcanului de biscui\u021bi \u00een cur\u00e2nd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, acesta va fi Luke, deoarece mic dejunul s\u0103u a constat \u00eentr-o cantitate semnificativ mai mic\u0103 de proteine. Dintre to\u021bi macronutrien\u021bii, <strong>protein<\/strong>ele sunt cele mai eficiente<strong> \u00een oferirea senza\u021biei de sa\u021bietate<\/strong>. Consumul de preparate bogate \u00een proteine nu doar v\u0103 va oferi <strong>o senza\u021bie de sa\u021bietate mai lung\u0103<\/strong>, dar probabil <strong>ve\u021bi \u0219i m\u00e2nca mai pu\u021bin la o mas\u0103, \u00eentruc\u00e2t foamea va fi satisf\u0103cut\u0103 mai repede<\/strong>. Acesta este unul dintre principalele motive pentru care alimentele bogate \u00een proteine sunt recomandate pentru pierderea \u00een greutate. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201322]<\/span> Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre leg\u0103tura dintre proteine \u0219i pierderea \u00een greutate, vede\u021bi articolul nostru <strong><u><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><\/strong><\/a><strong><a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 de alimente cu care pute\u021bI completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru.<\/a><\/strong><\/u><\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1124x843.jpg\" alt=\"Ou\u0103le \u0219i pierderea \u00een greutate\" class=\"wp-image-237935\" title=\"Ou\u0103le \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1536x1153.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ouale_pur_si_simplu_au_un_gust_excelent\"><\/span>8. Ou\u0103le pur \u0219i simplu au un gust excelent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unul din principalele motive pentru care ou\u0103le sunt o parte important\u0103 a multor preparate este pur \u0219i simplu gustul extraordinar. Fluxul lent al unui g\u0103lbenu\u0219 de ou moale peste o felie de p\u00e2ine pr\u0103jit\u0103 delicioas\u0103 cu avocado este visul oric\u0103rui gurmand. <strong>Ou\u0103le sunt at\u00e2t de delicioase \u00een special datorit\u0103 g\u0103lbenu\u0219ului gras<\/strong>: gr\u0103simile con\u021binute sunt cele care dau gustul a peste 100 de compu\u0219i aromatici g\u0103si\u021bi \u00een ou. Acestea ofer\u0103 g\u0103lbenu\u0219ului un gust \u0219i o textur\u0103 foarte distinctive, ceea ce face mai fin orice aliment \u00een care este ad\u0103ugat. Pe de alt\u0103 parte, albu\u0219urile au un gust mai pu\u021bin accentuat, ceea ce le transform\u0103 \u00eentr-un mare plus pentru multe re\u021bete diferite. <strong>Ad\u0103ugarea unui ou \u00eentreg \u00eentr-un preparat v\u0103 va \u00eenc\u00e2nta at\u00e2t corpul, c\u00e2t \u0219i papilele gustative.<\/strong> <strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ouale_sunt_usor_accesibile\"><\/span>9. Ou\u0103le sunt u\u0219or accesibile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ou\u0103le sunt ceva ce ve\u021bi g\u0103si la v\u00e2nzare \u00een cele mai \u00eendep\u0103rtate locuri. Acestea reprezint\u0103 o parte cheie a buc\u0103t\u0103riei&nbsp; \u00een cele mai multe culturi \u0219i \u00een general sunt accesibile. Fie c\u0103 provin de la o ferm\u0103 de g\u0103ini crescute \u00een aer liber, de la fermierul vostru local, de calitate BIO sau de la bunica, este important s\u0103 depozita\u021bi ou\u0103le \u00een mod corect. Pentru a afla mai multe despre p\u0103strarea ou\u0103lor astfel \u00eenc\u00e2t s\u0103 r\u0103m\u00e2n\u0103 proaspete, citi\u021bi articolul nostru despre <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-depozitati-alimentele-in-mod-corespunzator-pentru-a-rezista-cat-mai-mult-posibil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0103strarea corect\u0103 a alimentelor.&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ouale_sunt_versatile_si_usor_de_preparat\"><\/span>10. Ou\u0103le sunt versatile \u0219i u\u0219or de preparat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fierte, pr\u0103jite sau po\u0219ate? Sau poate o omlet\u0103? <strong>Chiar \u0219i cei mai groaznici buc\u0103tari pot face ceva din ou\u0103<\/strong>. Bine\u00een\u021beles, acest lucru aduce \u00een discu\u021bie ve\u0219nica \u00eentrebare &#8211; cine face cele mai bune ou\u0103? Mama? Cel mai bun prieten? Sau poate cele mai bune ou\u0103 pe care le-a\u021bi gustat vreodat\u0103 provin din tigaia fostului coleg de camer\u0103 de acum mul\u021bi ani. Lucru dovedit, ou\u0103le sunt pur \u0219i simplu versatile. Pot fi <strong>consumate a\u0219a cum sunt sau ad\u0103ugate \u00een salate sau o crem\u0103 <\/strong>\u0219i cresc u\u0219or aportul proteic. Gra\u021bie propriet\u0103\u021bilor acestora, poten\u021bialul lor \u00een buc\u0103t\u0103rie este aproape nelimitat. Acestea func\u021bioneaz\u0103 ca un <b>liant <\/b>pentru cl\u0103titele proteice. Mixa\u021bi doar <a href=\"https:\/\/gymbeam.ro\/albusuri-lichide-de-oua-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">albu\u0219urile<\/a> \u0219i ob\u021bine\u021bi o spum\u0103 care va <strong>ad\u0103uga volum pr\u0103jiturilor! <\/strong>Realmente, am putea scrie un \u00eentreg articol numai despre toate \u00eentrebuin\u021b\u0103rile pe care le au ou\u0103le \u00een buc\u0103t\u0103rie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Inspira\u021bi-v\u0103 s\u0103 g\u0103ti\u021bi cu ou\u0103 pe blogul nostru:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-omleta-umpluta-sub-forma-de-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: Omlet\u0103 umplut\u0103 sub form\u0103 de wrap<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-dovlecei-copti-cu-quinoa-si-branza\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: Dovlecei cop\u021bI cu quinoa \u0219I br\u00e2nz\u0103<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-in-3-feluri-preparata-in-casa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: Crem\u0103 tartinabil\u0103 \u00een 3 feluri preparat\u0103 \u00een cas\u0103<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-barcute-de-avocado-cu-ou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: B\u0103rcu\u021be de avocado cu ou<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-frittata-italiana-cu-cartofi-dulci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: Frittata italian\u0103 cu cartofi dulci<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paine-cu-pasta-de-avocado-si-ou-posat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: P\u00e2ine cu past\u0103 de avocado \u0219I ou po\u0219at<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1124x749.jpg\" alt=\"Re\u021bet\u0103 fitness: B\u0103rcu\u021be de avocado cu ou\" class=\"wp-image-237049\" title=\"Re\u021bet\u0103: Avocado umplut cu ou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Utilizarea ou\u0103lor&nbsp;\u00een preparate nu este doar un mod excelent de a cre\u0219te aportul proteic &#8211; de parc\u0103 nu era suficient, acestea con\u021bin o mul\u021bime de macronutrien\u021bi care le fac de-a dreptul o <strong>bomb\u0103 de multivitamine \u00eentr-o coaj\u0103.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antioxidan\u021bii lutein\u0103 \u0219i zeaxantin\u0103 vor ajuta s\u0103n\u0103tatea ochilor, iar colina va avea efecte benefice asupra func\u021biilor cognitive. Ou\u0103le sunt disponibile \u00een aproape orice magazin \u0219i exist\u0103 o gam\u0103 variat\u0103 din care pute\u021bi alege: de la g\u0103ini crescute \u00een aer liber sau BIO; unele sunt \u00eembog\u0103\u021bite cu extra acizi gra\u0219i omega 3. Se prepar\u0103 extrem de u\u0219or \u0219i rapid. Practic, oricine poate \u00eencropi un preparat delicios \u0219i sper\u0103m c\u0103 dup\u0103 citirea acestui articol, le ve\u021bi savura mai mult, cunosc\u00e2nd efectele benefice asupra s\u0103n\u0103t\u0103\u021bii pe care ou\u0103le le adaug\u0103 \u00een buc\u0103t\u0103rie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi toate motivele enumerate pentru a consuma ou\u0103 sau a\u021bi aflat ceva nou? Cum v\u0103 plac cel mai mult ou\u0103le? Cine v\u0103 preg\u0103te\u0219te cel mai bun preparat din ou\u0103? Spune\u021bi-ne \u00een sec\u021biunea comentarii \u0219i dac\u0103 v-a pl\u0103cut articolul nostru, distribui\u021bi-l prietenilor \u0219i rudelor!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De ce s\u0103 ad\u0103uga\u021bi ou\u0103 \u00een diet\u0103? Acestea sunt o surs\u0103 excelent\u0103 de proteine, u\u0219or de preparat \u0219i con\u021bin o cantitate mare de micronutrien\u021bi importan\u021bi. Afla\u021bi mai multe din acest acest articol!<\/p>\n","protected":false},"author":129,"featured_media":236960,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7496,7358,6278,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242565","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-grasimi","9":"tag-nutritie","10":"tag-proteine-ro","11":"tag-sanatate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Motive excelente pentru a consuma ou\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De ce ar trebui s\u0103 consuma\u021bi ou\u0103? Con\u021bin proteine de calitate care v\u0103 pot ajuta s\u0103 pierde\u021bi \u00een greutate, precum \u0219i nutrien\u021bi. Afla\u021bi mai multe din articol!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-motive-excelente-pentru-a-consuma-oua\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Motive excelente pentru a consuma ou\u0103 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"De ce ar trebui s\u0103 consuma\u021bi ou\u0103? Con\u021bin proteine de calitate care v\u0103 pot ajuta s\u0103 pierde\u021bi \u00een greutate, precum \u0219i nutrien\u021bi. 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