{"id":393417,"date":"2022-10-17T12:39:03","date_gmt":"2022-10-17T10:39:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393417"},"modified":"2024-05-27T12:28:13","modified_gmt":"2024-05-27T10:28:13","slug":"beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/","title":{"rendered":"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele"},"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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#1_Rosii\" title=\"1. Ro\u0219ii\">1. Ro\u0219ii<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#2_Ardei_gras\" title=\"2. Ardei gras\">2. Ardei gras<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#3_Spanac\" title=\"3. Spanac\">3. Spanac<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#4_Morcovi\" title=\"4. Morcovi\">4. Morcovi<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#5_Conopida\" title=\"5. Conopid\u0103\">5. Conopid\u0103<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#6_Zucchini\" title=\"6. Zucchini\">6. Zucchini<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#7_Salata_verde\" title=\"7. Salat\u0103 verde\">7. Salat\u0103 verde<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#8_Sfecla_rosie\" title=\"8. Sfecl\u0103 ro\u0219ie\">8. Sfecl\u0103 ro\u0219ie<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#9_Castravete\" title=\"9. Castravete\">9. Castravete<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#10_Vinete\" title=\"10. Vinete\">10. Vinete<\/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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#Puteti_inlocui_legumele_proaspete_cu_cele_congelate\" title=\"Pute\u021bi \u00eenlocui legumele proaspete cu cele congelate?\">Pute\u021bi \u00eenlocui legumele proaspete cu cele congelate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ce pune\u021bi \u00een farfurie c\u00e2nd vre\u021bi s\u0103 ad\u0103uga\u021bi pu\u021bin\u0103 <strong>culoare,<\/strong>&nbsp;<strong>arom\u0103<\/strong> \u0219i <strong>vitamine? <\/strong>R\u0103spunsul clar este legume. Exist\u0103 at\u00e2t de multe op\u021biuni \u0219i culori din care pute\u021bi alege. Legumele sunt o surs\u0103 excelent\u0103 de toate tipurile de<strong> vitamine<\/strong>,&nbsp;<strong>minerale \u0219i compu\u0219i bioactivi<\/strong> care sunt responsabili pentru varietatea de culori. Ro\u0219u \u0219i oranj con\u021bin carotenoide, clorofila se afl\u0103 \u00een spatele culorii verzi a frunzelor \u0219i, de exemplu, movul este generat de flavonoide. \u00cen articolul de ast\u0103zi ve\u021bi afla cum fiecare tip de legum\u0103 v\u0103 poate ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi s\u0103n\u0103tatea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumele nu sunt caracterizate doar de con\u021binutul ridicat de <strong>micronutrien\u021bi<\/strong>, ci sunt \u0219i o surs\u0103 bun\u0103 de <strong>fibre<\/strong>. Au o propor\u021bie mare de <b>ap\u0103 <\/b>\u0219i o <strong>valoare energetic\u0103 sc\u0103zut\u0103. <\/strong><strong>De asemenea, v\u0103 pot s\u0103tura<\/strong> destul de bine, care ajut\u0103 la men\u021binerea sub control a aportului energetic zilnic \u0219i \u00een acela\u0219i timp pot cre\u0219te aportul de lichide. Aportul zilnic recomandat de legume este de <strong>400 g<\/strong>, pe care vi le pute\u021bi imagina cam ca 1 ro\u0219ie mare, 1 morcov \u0219i \u2153 castravete. Este o cantitate pe care o pute\u021bi ad\u0103uga cu u\u0219urin\u021b\u0103 \u00een diet\u0103 \u0219i ve\u021bi ob\u021bine \u0219i \u00een jur de 350 ml de ap\u0103 din acestea.<\/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_Rosii\"><\/span>1. Ro\u0219ii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ro\u0219iile provin din America de Sud \u0219i sunt populare \u00een special datorit\u0103 gustului dulce \u0219i folosirii versatile \u00een buc\u0103t\u0103rie. <strong>De\u0219i apar\u021bin fructelor<\/strong> din punct de vedere botanic, acestea sunt percepute \u0219i folosite ca legume. De asemenea, seam\u0103n\u0103 cu legumele, cu o <strong>cantitate redus\u0103 de energie<\/strong> \u0219i o <strong>propor\u021bie mare de ap\u0103.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea sunt o surs\u0103 bun\u0103 de <strong>vitamina C, acid folic, potasiu <\/strong>\u0219i <strong>magneziu<\/strong>. <strong>Potasiul<\/strong>, de exemplu, afecteaz\u0103 activitatea muscular\u0103 \u0219i regleaz\u0103 tensiunea arterial\u0103, <a href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziul<\/strong><\/a><strong>&nbsp;<\/strong>este esen\u021bial pentru func\u021bionarea normal\u0103 a sistemului nervos. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un compus bioactiv tipic pentru ro\u0219ii este <strong>licopenul.<\/strong> Este principalul lor carotenoid, care are <strong>efecte antioxidante<\/strong> (lupt\u0103 \u00eempotriva radicalilor liberi care favorizeaz\u0103 dezvoltarea cancerului \u0219i a altor boli). Conform studiilor, ar putea avea un efect asupra reducerii riscului de <strong>cancer de prostat\u0103<\/strong> \u0219i <strong>sc\u0103derii tensiunii arteriale<\/strong>. Cea mai bun\u0103 surs\u0103 de licopen o reprezint\u0103 <strong>produsele din ro\u0219ii<\/strong>, de exemplu, bulion, ketchup sau suc (o cantitate mare de fruct se ascunde \u00eentr-o cantitate mic\u0103 de aliment). \u00cen plus, licopenul este mai util c\u00e2nd este tratat termic. Prin urmare, pentru a ob\u021bine \u0219i mai multe beneficii din ro\u0219ii, ar trebui s\u0103 le c\u0103li\u021bi, coace\u021bi sau g\u0103ti\u021bi. <span class=\"tadv-color\" style=\"color: #ff6600\">[10,11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Coaja acestei legume este bogat\u0103 \u00een <strong>quercetin\u0103<\/strong>, care, ca \u0219i licopenul, are efecte <strong>antioxidante <\/strong>\u0219i <strong>antiinflamatorii<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,19, 21]<\/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 vre\u021bi s\u0103 cre\u0219te\u021bi aportul acestor antioxidan\u021bi, pute\u021bi alege \u0219i suplimente alimentare care con\u021bin extract de <a href=\"https:\/\/gymbeam.ro\/licopen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">licopen <\/a>sau <a href=\"https:\/\/gymbeam.ro\/quercetina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quercetin\u0103<\/a>.<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din ro\u0219ii (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Valoare energetic\u0103<\/strong><\/td><td>18 kcal<\/td><td><strong>Vitamina C<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>2.69 g<\/td><td><strong>Acid folic<\/strong><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>0.88 g<\/td><td><strong>Magneziu<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Gr\u0103simi<\/strong><\/td><td>0.2 g<\/td><td><strong>Potasiu<\/strong><\/td><td>237 mg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>1.2 g<\/td><td><strong>Beta-caroten<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><strong>Ap\u0103<\/strong><\/td><td>94.5 g<\/td><td><strong>licopen<\/strong><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Orice legum\u0103 poate con\u021bine unele substan\u021be d\u0103un\u0103toare. \u00cen cazul ro\u0219iilor vorbim de <strong>tomatin\u0103<\/strong>. Este un glicoalcaloid care se g\u0103se\u0219te \u00een <b>tulpinile <\/b>\u0219i <b>frunzele <\/b>ro\u0219iilor, precum \u0219i \u00een <strong>fructele verzi<\/strong>. Totu\u0219i, efectele sale adverse (v\u0103rs\u0103turi, durere abdominal\u0103, sl\u0103biciune, confuzie) s-a observat doar la animale \u0219i nu pare s\u0103 afecteze oamenii dup\u0103 consumul unor cantit\u0103\u021bi mici (de exemplu, dup\u0103 ce a\u021bi consumat c\u00e2teva gogonele). Cu toate acestea, este bine de re\u021binut \u0219i de evitat, de exemplu, o cantitate mai mare de fructe verzi. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/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\">Re\u021bete cu ro\u0219ii<\/h3>\n\n\n\n<p>Ro\u0219iile au \u00eentrebuin\u021b\u0103ri nelimitate \u00een buc\u0103t\u0103rie. Pute\u021bi \u00eencerca una din urm\u0103toarele re\u021bete:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-de-paste-cu-sos-de-caju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Salat\u0103 de paste cu dressing de caju<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-focaccia-italiana-pufoasa-cu-rosii-si-masline\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Focaccia italian\u0103 pufoas\u0103 cu ro\u0219ii \u0219i m\u0103sline<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-briose-pentru-micul-dejun-cu-ou-branza-sunca-si-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Brio\u0219e pentru micul dejun cu ou\u0103, br\u00e2nz\u0103, \u0219unc\u0103 \u0219i ro\u0219ii<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-la-cuptor-cu-sos-de-rosii-si-crusta-de-branza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Paste la cuptor cu sos de ro\u0219ii \u0219i crust\u0103 de br\u00e2nz\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-lasagna-cu-pui-si-ricotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Lasagna cu pui \u0219i ricotta<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"Nutrien\u021bi din ro\u0219ii\" class=\"wp-image-387547\" style=\"width:843px;height:562px\" title=\"Nutrien\u021bi din ro\u0219ii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ardei_gras\"><\/span>2. Ardei gras<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ardeiul gras este originar din America Central\u0103 \u0219i de Sud \u0219i oricine poate alege din diversele sale tipuri. Fie c\u0103 alege\u021bi ardei <strong>ro\u0219u<\/strong>, <strong>galben<\/strong>, <strong>portocaliu<\/strong>, <b>verde <\/b>sau <strong>alb<\/strong>, fie care va avea un gust diferit \u0219i va con\u021bine \u0219i o gam\u0103 diferit\u0103 de vitamine \u0219i minerale. Iar cei care prefer\u0103 <strong>ceva picant<\/strong> pot alege&nbsp;<strong>ardei<\/strong> <strong>chili<\/strong>, care de asemenea, are propriile beneficii pentru s\u0103n\u0103tate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi putea si surprin\u0219i s\u0103 afla\u021bi c\u0103 ardeii gra\u0219i sunt o surs\u0103 mai bun\u0103 de <a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina C<\/strong><\/a> dec\u00e2t citricele. Ardeiul ro\u0219u con\u021bin de <strong>3-4 ori mai mult\u0103 vitamina C \u00een compara\u021bie cu l\u0103m\u00e2ia<\/strong>. Astfel 100 g de ardei ro\u0219u con\u021bine 140 mg de vitamina C (140% din doza zilnic\u0103 recomandat\u0103 de vitamina C), \u00een timp ce l\u0103m\u00e2ia con\u021bine 50 mg (din doza zilnic\u0103 recomandat\u0103 de vitamina C). Deci, data urm\u0103toare c\u00e2nd vre\u021bi s\u0103 v\u0103 sus\u021bine\u021bi <strong>sistemul imunitar<\/strong>, s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi&nbsp;<strong>produc\u021bia de<\/strong> <strong>colagen <\/strong>sau s\u0103 sus\u021bine\u021bi <strong>absorb\u021bia fierului,<\/strong> alege\u021bi una dintre variet\u0103\u021bile de ardei. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ardeii dulci sunt boga\u021bi \u0219i \u00een <strong>carotenoide<\/strong>, din care se produce vitamina A. Cantitatea de carotenoide cre\u0219te odat\u0103 cu <strong>gradul de coacere<\/strong>. Ardeiul ro\u0219u con\u021bine cele mai multe dintre ele (cea mai mare parte o reprezint\u0103 carotenoidul <strong>capsantin\u0103<\/strong>, care este responsabil \u0219i pentru culoarea sa ro\u0219ie), exist\u0103 mai pu\u021bin \u00een ardeii portocaliu \u0219i galben \u0219i cel mai pu\u021bin \u00een ardeiul verde. Aceste substan\u021be au&nbsp;<strong>efecte<\/strong> <strong>antioxidante <\/strong>\u0219i, prin urmare, sus\u021bin, de exemplu, s\u0103n\u0103tatea <b>ochilor<\/b>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe de alt\u0103 parte, carotenoidul <a href=\"https:\/\/gymbeam.ro\/luteina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein\u0103<\/strong><\/a><strong>&nbsp;<\/strong>lipse\u0219te din ardeiul ro\u0219u, dar <strong>ardeiul verde<\/strong> con\u021bine foarte mult. De asemenea, este un <strong>antioxidant <\/strong>important \u0219i \u00ee\u0219i \u00eendepline\u0219te rolul de protec\u021bie \u00een retina ochiului, unde protejeaz\u0103 \u00eempotriva radicalilor liberi crea\u021bi de lumina albastr\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ardeii sunt \u0219i o surs\u0103 excelent\u0103 de <strong>potasiu, vitamina K<\/strong> necesar\u0103 pentru coagularea s\u00e2ngelui \u0219i <strong>vitamina E<\/strong>, care este \u00een general unul dintre cei mai importan\u021bi <strong>antioxidan\u021bi<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[13,19]<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din ardeiul ro\u0219u (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Valoare energetic\u0103<\/td><td>29 kcal<\/td><td><strong>Vitamina C<\/strong><\/td><td>142 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>5.45 g<\/td><td><strong>Vitamina E<\/strong><\/td><td>2.9 mg<\/td><\/tr><tr><td>Proteine<\/td><td>0.9 g<\/td><td><strong>Acid folic<\/strong><\/td><td>47&nbsp;\u03bcg<\/td><\/tr><tr><td>Gr\u0103simi<\/td><td>0.13 g<\/td><td><strong>Magneziu<\/strong><\/td><td>13 mg<\/td><\/tr><tr><td>Fibre<\/td><td>1.2 g<\/td><td><strong>Fosfor<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>Ap\u0103<\/td><td>91.9 g<\/td><td><strong>Potasiu<\/strong><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta-caroten<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Cea mai important\u0103 component\u0103 a&nbsp;<strong>ardeilor<\/strong> <strong>chili <\/strong>este <strong>capsaicina<\/strong>, iar iu\u021beala depinde de cantitatea sa. Iu\u021beala este exprimat\u0103 de scara Scoville \u2013 cel mai iute ardei R\u0103suflarea dragonului are o valoare de 2,480,000 SHU, \u00een timp ce faimosul Jalape\u00f1o are 2,500-8,000 SHU.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Capsaicina ajut\u0103 la <strong>reducerea apetitului<\/strong>, care joac\u0103 un rol dac\u0103 urma\u021bi o diet\u0103 de sl\u0103bit. De asemenea, sus\u021bine dilatarea vaselor sanguine \u0219i astfel poate participa la sc\u0103derea tensiunii arteriale. Capsaicina are \u0219i&nbsp;<strong>efecte<\/strong> <strong>antiinflamatorii<\/strong> \u0219i <strong>antioxidante<\/strong> \u0219i ajut\u0103 la accelerarea metabolismului.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/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\">Re\u021bete cu ardei<\/h3>\n\n\n\n<p>Cum s\u0103 ad\u0103uga\u021bi mai mult ardei \u00een diet\u0103? Pute\u021bi \u00eencerca una din urm\u0103toarele re\u021bete:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pui-in-stil-asiatic-cu-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pui \u00een stil asiatic cu quinoa<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-supa-rece-gazpacho-din-legume-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sup\u0103 rece Gazpacho din legume proaspete<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tortilla-vegana-cu-quinoa-si-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tortilla vegan\u0103 cu quinoa \u0219i legume<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-ardei-copti-cu-crusta-de-parmezan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Ardei cop\u021bi cu crust\u0103 de parmezan<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"Nutrien\u021bi din ardei\" class=\"wp-image-387563\" style=\"width:843px;height:562px\" title=\"Nutrien\u021bi din ardei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spanac\"><\/span>3. Spanac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 ar trebui s\u0103 alegem cea mai popular\u0103 legum\u0103, probabil ar fi spanacul. Poate v\u0103 aminti\u021bi cum mu\u0219chii marelui Popeye Marinarul cre\u0219teau dup\u0103 ce m\u00e2nca o conserv\u0103 de spanac. Popeye a ajutat la r\u0103sp\u00e2ndirea informa\u021biilor eronate conform c\u0103rora spanacul are <strong>de zece ori mai mult fier<\/strong> dec\u00e2t alte tipuri de legume. Fierul asigur\u0103 transferul de oxigen \u00een organism \u0219i joac\u0103 un rol important \u00een imunitatea noastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Informa\u021bia privind con\u021binutul s\u0103u ridicat \u00een spanac a fost creat\u0103 \u00een 1870, dar din p\u0103cate <strong>din gre\u0219eal\u0103 \u2013 prin mutarea virgulei decimale<\/strong>. De fapt, spanacul are o cantitate de fier comparabil\u0103 cu alte legume \u0219i con\u021bine \u0219i o cantitate mare de <strong>oxala\u021bi<\/strong>, care \u00eei reduc absorb\u021bia. Doar aproximativ 5% din fierul con\u021binut este absorbit. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 legum\u0103 cu frunze este o surs\u0103 bun\u0103 de<a href=\"https:\/\/gymbeam.ro\/acid-folic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> acid folic<\/strong><\/a>, care joac\u0103 un rol foarte important \u00een dezvoltarea sistemului nervos \u0219i \u00een procesul diviziunii celulare. Un aport suficient de acid folic ar trebui luat \u00een considerare \u00een special de femeile care pl\u0103nuiesc o sarcin\u0103. Spanacul este bogat \u0219i \u00een <strong>vitamina C<\/strong>, <strong>potasiu<\/strong>, <strong>calciu<\/strong> sau <strong>carotenoide<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16, 19]<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din spanac (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Valoare energetic\u0103<\/strong><\/td><td>24 kcal<\/td><td><strong>Vitamina C<\/strong><\/td><td>26.5 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>1.04 g<\/td><td><strong>Acid folic<\/strong><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>2.9 g<\/td><td><strong>Calciu<\/strong><\/td><td>68 mg<\/td><\/tr><tr><td><strong>Gr\u0103simi<\/strong><\/td><td>0.6 g<\/td><td><strong>Magneziu<\/strong><\/td><td>92.9 mg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>1.6 g<\/td><td><strong>Potasiu<\/strong><\/td><td>582 mg<\/td><\/tr><tr><td><strong>Ap\u0103<\/strong><\/td><td>92.5 g<\/td><td><strong>Fier<\/strong><\/td><td>1.26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta-caroten<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u021bete cu spanac<\/h3>\n\n\n\n<p>V-a\u021bi dori s\u0103 m\u00e2nca\u021bi \u00een mod regulat mai mult spanac, dar nu \u0219ti\u021bi cum? Iat\u0103 pu\u021bin inspira\u021bie:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pui-cu-paste-spanac-si-sos-de-smantana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pui cu paste, spanac \u0219i sos de sm\u00e2nt\u00e2n\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-quiche-sanatos-placinta-franuzeasca-savuroasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Versiune fit de tart\u0103 s\u0103rat\u0103 fran\u021buzeasc\u0103 quich\u00e9<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-vafe-delicioase-cu-spanac-si-somon-afumat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Vafe delicioase cu Spanac \u0219i somon afumat<\/a>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-gustoase-cu-spanac-umplute-cu-ricotta-si-somon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cl\u0103tite gustoase cu spanac umplute cu ricotta \u0219i somon<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-sarate-cu-morcovi-si-spanac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cl\u0103tite s\u0103rate cu morcovi \u0219i spanac<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"4_Morcovi\"><\/span>4. Morcovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceast\u0103 legum\u0103 provine din Asia de Sud \u0219i este popular\u0103 \u00een special pentru gustul dulce. De asemenea, deoarece are un con\u021binut mai mare de zah\u0103r dec\u00e2t majoritatea legumelor, este folosit de multe ori pentru a prepara tort de morcovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenc\u0103 de mici, p\u0103rin\u021bii v-au spus c\u0103 dac\u0103 v\u0103 dori\u021bi o<strong> vedere s\u0103n\u0103toas\u0103<\/strong>, ar trebui s\u0103 consuma\u021bi mul\u021bi morcovi. \u0219i aveau dreptate, deoarece gra\u021bie con\u021binutului de <strong>carotenoide<\/strong>, mai ales <strong>beta-caroten<\/strong>, morcovii au un efect pozitiv asupra calit\u0103\u021bii vederii. <strong>Vitamina A<\/strong> este produs\u0103 din <a href=\"https:\/\/gymbeam.ro\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-caroten<\/a>, care sus\u021bine <b>s\u0103n\u0103tatea ochilor<\/b> \u0219i ajut\u0103 <strong>la adaptarea vederii pentru a vedea pe \u00eentuneric<\/strong>. De asemenea, ac\u021bioneaz\u0103 func\u021bionarea sistemului imunitar, cre\u0219terea, dezvoltarea celulelor, etc. <span style=\"color: #ff6600\" class=\"tadv-color\">[1,6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morcovii sunt \u0219i o surs\u0103 bun\u0103 de fibre solubile numite <strong>pectine<\/strong>. Acest tip de fibre, pe l\u00e2ng\u0103 sus\u021binerea func\u021bion\u0103rii normale a tractului digestiv, ajut\u0103 \u0219i la reducerea nivelului de colesterol \u0219i de zah\u0103r din s\u00e2nge \u0219i &#8220;hr\u0103ne\u0219te&#8221; bacteriile benefice din intestine. Pe l\u00e2ng\u0103 fibre \u0219i beta-caroten, sunt boga\u021bi \u0219i \u00een <strong>potasiu<\/strong>,&nbsp;<strong>vitamina K <\/strong>\u0219i <strong>vitamina B6<\/strong>. Vitamina B6 joac\u0103 un rol esen\u021bial \u00een metabolismul celulelor. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 19]<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din morcovi (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Valoare energetic\u0103<\/strong><\/td><td><strong>42 kcal<\/strong><\/td><td><strong>Beta-caroten<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td><strong>7.2 g<\/strong><\/td><td><strong>Potasiu<\/strong><\/td><td>280 mg<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>0.94 g<\/td><td><strong>Vitamina B6<\/strong><\/td><td>0.15 mg<\/td><\/tr><tr><td><strong>Gr\u0103simi<\/strong><\/td><td>0.35 g<\/td><td><strong>Acid folic<\/strong><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>3.1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Ap\u0103<\/strong><\/td><td>87.7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u021bete cu morcovi<\/h3>\n\n\n\n<p>Toc\u0103ni\u021ba de morcovi cu maz\u0103re nu este singura &#8220;re\u021bet\u0103&#8221; pe care ar trebui s\u0103 v\u0103 baza\u021bi. \u00cencerca\u021bi s\u0103 experimenta\u021bi pu\u021bin:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-legume-pai-la-cuptor-cu-sos-de-branza-cottage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Legume pai la cuptor cu sos de br\u00e2nz\u0103 cottage<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-supa-crema-de-linte\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sup\u0103 crem\u0103 de linte<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tort-pufos-de-morcovi-cu-nuci-si-crema-de-vanilie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tort pufos de morcovi cu nuci \u0219i crem\u0103 de vanilie<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-taiei-pad-thai-cu-tempeh-si-legume-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">T\u0103i\u021bei Pad Thai cu tempeh \u0219i legume proaspete<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-light-de-linte-cu-morcovi-copti-avocado-si-branza-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Salat\u0103 light de linte cu morcovi cop\u021bi, avocado \u0219i br\u00e2nz\u0103 feta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paine-cu-morcovi-si-seminte-de-dovleac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">P\u00e2ine cu morcovi \u0219i semin\u021be de dovleac<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"Nutrien\u021bi din morcovi\" class=\"wp-image-387686\" style=\"width:843px;height:562px\" title=\"Nutrien\u021bi din morcovi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Conopida\"><\/span>5. Conopid\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218tia\u021bi c\u0103 buchetele de conopid\u0103 r\u0103m\u00e2n albe deoarece \u00een timpul cre\u0219terii sunt acoperite de frunze \u00eempotriva soarelui, lucru care previne formarea de clorofil\u0103? \u00cen ciuda acestui mic &#8220;deficit&#8221;, aceast\u0103 legum\u0103 este bogat\u0103 \u00een <strong>fibre<\/strong>, <strong>vitamina C<\/strong>,&nbsp;<strong>vitamina K<\/strong>, <strong>acid folic<\/strong>, <strong>magneziu, fosfor, potasiu<\/strong> \u0219i <strong>calciu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil deja a\u021bi auzit de <strong>glucozinolate<\/strong>, care apar\u021bin a\u0219a-numi\u021bilor <strong>g<\/strong><strong>oitrogeni<\/strong> \u00een rela\u021bie cu conopida \u0219i alte legume crucifere (broccoli, varz\u0103, kale, kohlrabi, etc.). Acestea sunt substan\u021be care &#8220;concureaz\u0103&#8221; cu iodul \u00een produc\u021bia <strong>de hormoni tiroidieni<\/strong>. Ace\u0219ti goitrogeni se ata\u0219eaz\u0103 \u00een locul iodului \u00een glanda tiroid\u0103, lucru care reduce produc\u021bia de hormoni. Totu\u0219i, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 ad\u0103ugarea conopidei \u00een diet\u0103 provoac\u0103 probleme. Conform studiilor, se pare c\u0103 riscul poate ap\u0103rea \u00een special \u00een cazul persoanelor cu lips\u0103 de iod \u00een diet\u0103 \u0219i cu un consum excesiv de alimente care con\u021bin glucozinolate. Deci, dac\u0103 nu consuma\u021bi doar conopid\u0103 \u0219i legume crucifere, ve\u021bi fi bine. Volumul acestor substan\u021be este redus \u0219i de <strong>tratarea termic\u0103<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nimic nu este doar alb \u0219i negru. Glucozinolatele au \u0219i unele efecte pozitive asupra s\u0103n\u0103t\u0103\u021bii. Acestea au <strong>efecte antioxidante,<\/strong> iar studiile au ar\u0103tat un posibil efect asupra reducerii riscului de <strong>cancer de colon<\/strong> \u0219i <strong>pulmonar<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din conopid\u0103 (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Valoare energetic\u0103<\/td><td>26 kcal<\/td><td><strong>Calciu<\/strong><\/td><td>25 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>2.97 g<\/td><td><strong>Magneziu<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Proteine<\/td><td>1.9 g<\/td><td><strong>Fosfor<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>Gr\u0103simi<\/td><td>0.28 g<\/td><td><strong>Potasiu<\/strong><\/td><td>299 mg<\/td><\/tr><tr><td>Fibre<\/td><td>2 g<\/td><td><strong>Vitamina C<\/strong><\/td><td>48 mg<\/td><\/tr><tr><td>Ap\u0103<\/td><td>92.1 g<\/td><td><strong>Acid folic<\/strong><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Vitamina K<\/strong><\/td><td>15.5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u021bete cu conopid\u0103<\/h3>\n\n\n\n<p>Cum s\u0103 prepara\u021bi conopida dac\u0103 v-a\u021bi plictisit s\u0103 o fierbe\u021bi sau s\u0103 o ad\u0103uga\u021bi \u00een supe? Iat\u0103 c\u00e2teva idei:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-chiftelue-din-conopida-si-broccoli\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cl\u0103tite cu conopid\u0103 \u0219i broccoli<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-conopida-crocanta-in-sos-dulce-de-ardei-iute\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Conopid\u0103 crocant\u0103 \u00een sos dulce de ardei iute<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-cu-sos-alfredo-din-conopida\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Paste cu sos Alfredo din conopid\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pilaf-de-conopida-cu-ou-si-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pilaf de conopid\u0103 cu ou \u0219i legume<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"Nutrien\u021bi din conopid\u0103\" class=\"wp-image-387595\" style=\"width:843px;height:562px\" title=\"Nutrien\u021bi din conopid\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zucchini\"><\/span>6. Zucchini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Soiurile de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovlecei\/\" class=\"ek-link\">dovlecel<\/a>, care includ zucchini, provin din America, dar acest soi special a fost crescut \u00een Italia. Are <strong>un con\u021binut foarte redus de energie<\/strong> iar valoarea sa nu const\u0103 doar \u00een con\u021binutul bogat \u0219i nutrien\u021bi, ci \u0219i \u00een folosirea versatil\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>Zucchini este bogat \u00een <strong>carotenoide<\/strong>,&nbsp;<strong>vitamina C<\/strong>, <strong>potasiu, calciu<\/strong> \u0219i <strong>vitamina<\/strong>&nbsp;<strong>K<\/strong>. Gra\u021bie con\u021binutului mare de <strong>ap\u0103<\/strong> \u0219i <strong>fibre<\/strong>, poate ajuta la \u00eembun\u0103t\u0103\u021birea digestiei. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul a\u0219a-numitelor <strong>cucurbitacine<\/strong> este foarte important. Aceste substan\u021be nu ofer\u0103 dovlecelului zucchini doar gustul s\u0103u tipic, ci au \u0219i&nbsp;<strong>efecte<\/strong> <strong>antioxidante<\/strong> \u0219i <strong>citotoxice<\/strong> \u2013 particip\u0103 la distrugerea celulelor deteriorate care pot duce la dezvoltarea cancerului. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din zucchini (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Valoare energetic\u0103<\/strong><\/td><td>13 kcal<\/td><td><strong>Calciu<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>1.8 g<\/td><td><strong>Fosfor<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>0.8 g<\/td><td><strong>Potasiu<\/strong><\/td><td>201 mg<\/td><\/tr><tr><td><strong>Gr\u0103simi<\/strong><\/td><td>0.1 g<\/td><td><strong>Vitamina C<\/strong><\/td><td>12.8 mg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>1 g<\/td><td><strong>Beta-caroten<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><strong>Ap\u0103<\/strong><\/td><td>95.8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">You can prepare zucchini in many ways: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zucchini ras poate fi ad\u0103ugat \u00een terciul de ov\u0103z pentru a-i ad\u0103uga volum \u0219i o textur\u0103 interesant\u0103.<\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 reduce\u021bi valoarea energetic\u0103 a preparatului, pute\u021bi folosi zucchini ras ca alternativ\u0103 la paste.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi zucchini \u00een cl\u0103tite, chiftele sau tarte s\u0103rate (quiche, etc.)<\/li>\n\n\n\n<li>Pute\u021bi face mai light diferite torturi, brio\u0219e sau budinci cu acesta.<\/li>\n<\/ul>\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\"> Re\u021bete cu zucchini<\/h3>\n\n\n\n<p>Zucchini are un gust at\u00e2t de neutru \u00eenc\u00e2t poate fi ascuns \u00een orice preparat. De exemplu, \u00eencerca\u021bi unul din urm\u0103toarele:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-dovlecei-copti-cu-quinoa-si-branza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Dovlecei cop\u021bi cu quinoa \u0219i br\u00e2nz\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-cu-zucchini-si-plante-aromatice-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cl\u0103tite cu zucchini \u0219i plante aromatice proaspete<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-prajitura-brownie-delicioasa-din-dovlecel-si-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pr\u0103jitur\u0103 brownie delicioas\u0103 din dovlecei \u0219i ciocolat\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-din-legume-si-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cl\u0103tite din legume \u0219i quinoa<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tarta-sarata-cu-zucchini-si-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tart\u0103 s\u0103rat\u0103 cu zucchini \u0219i un con\u021binut ridicat de proteine<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"Nutrien\u021bi din zucchini\" class=\"wp-image-387613\" style=\"width:843px;height:562px\" title=\"Nutrien\u021bi din zucchini\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Salata_verde\"><\/span>7. Salat\u0103 verde<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Salata verde este o legum\u0103 cu frunze s\u0103rac\u0103 \u00een calorii popular\u0103. Gustul s\u0103u tipic este oferit de acizii pe care \u00eei con\u021bine, de exemplu acid citric sau substan\u021be precum <strong>lactucina <\/strong>sau <strong>lactopicrina. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021bine o cantitate mare de <strong>vitamina K<\/strong>, care este esen\u021bial\u0103 pentru coagularea normal\u0103 a s\u00e2ngelui \u0219i pentru mineralizarea corect\u0103 a oaselor. Este \u0219i surs\u0103 de <strong>vitamina C<\/strong>,&nbsp;<strong>vitamine din grupul B<\/strong>,<strong> acid<\/strong> <strong>folic<\/strong>, <strong>carotenoide<\/strong>, <strong>potasiu<\/strong> \u0219i <strong>magneziu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi grij\u0103 cum <strong>procesa\u021bi<\/strong> \u0219i <strong>p\u0103stra\u021bi<\/strong> salata verde. Cu c\u00e2t este mai proasp\u0103t\u0103 \u00een farfurie, cu at\u00e2t mai bine, deoarece se altereaz\u0103 rapid \u0219i pierde din nutrien\u021bi. P\u0103stra\u021bi-o la frigider maximum dou\u0103 zile, ideal \u00eenf\u0103\u0219urat\u0103 \u00eentr-un prosop umed.<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din salata verde (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Valoare energetic\u0103<\/td><td>16 kcal<\/td><td><strong>Vitamina K<\/strong><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>1.4 g<\/td><td><strong>Vitamina C<\/strong><\/td><td>4.6 mg<\/td><\/tr><tr><td>Proteine<\/td><td>1.3 g<\/td><td><strong>Acid folic<\/strong><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Gr\u0103simi<\/td><td>0.2 g<\/td><td><strong>Magneziu<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td>Fibre<\/td><td>1.4 g<\/td><td><strong>Potasiu<\/strong><\/td><td>253 mg<\/td><\/tr><tr><td>Ap\u0103<\/td><td>94.7 g<\/td><td><strong>Beta-caroten<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u021bete cu salat\u0103 verde<\/h3>\n\n\n\n<p>Un castron de salat\u0103 cu dressing ca \u0219i garnitur\u0103 la felul principal nu trebuie s\u0103 fie singurul mod \u00een care o prepara\u021bi. Face\u021bi-o special\u0103 \u00een alte moduri:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tacos-mexican-cu-tofu-si-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tacos mexican cu tofu \u0219i legume<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tacos-aromat-cu-peste\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tacos aromat cu pe\u0219te<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/3-retete-sanatoase-de-smoothie-ciocolata-mar-sfecla-spanac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Salat\u0103 rapid\u0103 cu ton, nuci caju \u0219i sos f\u0103r\u0103 calorii<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"712\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"Nutrien\u021bi din salat\u0103 verde\" class=\"wp-image-387628\" style=\"width:843px;height:534px\" title=\"Nutrien\u021bi din salat\u0103 verde\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" 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_Sfecla_rosie\"><\/span>8. Sfecl\u0103 ro\u0219ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sfecla ro\u0219ie, denumit\u0103 \u00een mod obi\u0219nuit mangold, ar trebui s\u0103 apar\u0103 \u00een diet\u0103 mult mai des dec\u00e2t o face. Con\u021bine o cantitate mare de nutrien\u021bi \u0219i, conform studiilor, are anumite beneficii specifice pentru s\u0103n\u0103tate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efecte pozitive asupra <strong>sistemului<\/strong>&nbsp;<strong>cardiovascular<\/strong>, precum sc\u0103derea <strong>tensiunii arteriale<\/strong> \u0219i reducerea riscului de <b>ateroscleroza<\/b> sunt atribuite \u00een mare m\u0103sur\u0103 sfeclei ro\u0219ii \u0219i <strong>sucului de sfecl\u0103 ro\u0219ie<\/strong>. Consumul de suc de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/sfecla\/\" class=\"ek-link\">sfecl\u0103 <\/a>ro\u0219ie poate \u00eembun\u0103t\u0103\u021bi \u0219i <strong>performan\u021ba fizic\u0103<\/strong>. Toate efectele pozitive men\u021bionate au leg\u0103tur\u0103 cu con\u021binutul de <strong>nitra\u021bi, <\/strong>care sunt transforma\u021bi \u00een&nbsp;<strong>oxid<\/strong> <strong>nitric<\/strong>. Provoac\u0103 <strong>dilatarea<\/strong> vaselor sanguine (vasodilata\u021bie) \u0219i are efect pozitiv asupra calit\u0103\u021bii peretelui vasului. Gra\u021bie acestui mecanism, poate \u00eembun\u0103t\u0103\u021bi \u0219i performan\u021ba sportiv\u0103, deoarece mu\u0219chii au mai mult oxigen \u0219i al\u021bi nutrien\u021bi pentru o func\u021bionare optim\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sfecla ro\u0219ie este \u0219i o surs\u0103 de minerale, \u00een special <strong>calciu<\/strong>, <strong>fosfor<\/strong>,&nbsp;<strong>potasiu<\/strong>, <strong>magneziu <\/strong>\u0219i <strong>fier<\/strong>. De asemenea, are un con\u021binut mare de <strong>vitamina C<\/strong>, <strong>acid folic <\/strong>sau <strong>carotenoide<\/strong>. Cu siguran\u021b\u0103 aceast\u0103 legum\u0103 este un superaliment care merit\u0103 redescoperit.<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din sfecla ro\u0219ie (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Valoare energetic\u0103<\/td><td>41 kcal<\/td><td><strong>Calciu<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>6.8 g<\/td><td><strong>Magneziu<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>Proteine<\/td><td>1.6 g<\/td><td><strong>Fosfor<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>Gr\u0103simi<\/td><td>0.2 g<\/td><td><strong>Potasiu<\/strong><\/td><td>325 mg<\/td><\/tr><tr><td>Fibre<\/td><td>2.8 g<\/td><td><strong>Fier<\/strong><\/td><td>0.8 mg<\/td><\/tr><tr><td>Ap\u0103<\/td><td>87.6 g<\/td><td><strong>Vitamina C<\/strong><\/td><td>4.9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Acid folic<\/strong><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta-caroten<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u021bete cu sfecl\u0103 ro\u0219ie<\/h3>\n\n\n\n<p>Include\u021bi mai des \u00een diet\u0103 acest aliment excelent. Fie dulce, fie s\u0103rat, exist\u0103 mai multe moduri de a-l prepara:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-sos-de-sfecla-cu-branza-quark\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Crem\u0103 de br\u00e2nz\u0103 \u0219i sfecl\u0103 ro\u0219ie<\/a><\/strong><\/li>\n\n\n\n<li><strong style=\"text-align: inherit\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-hummus-cu-naut-si-sfecla-rosie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hummus cu n\u0103ut \u0219i sfecl\u0103 ro\u0219ie<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/negrese-din-sfecla-rosie-cu-glazura-de-crema-de-branza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Negrese din sfecl\u0103 ro\u0219ie cu glazur\u0103 din crem\u0103 de br\u00e2nz\u0103<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/3-retete-sanatoase-de-smoothie-ciocolata-mar-sfecla-spanac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">3 Re\u021bete Fitness de Smoothie<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"Nutrien\u021bi din sfecl\u0103 ro\u0219ie\" class=\"wp-image-387643\" style=\"width:843px;height:562px\" title=\"Nutrien\u021bi din sfecl\u0103 ro\u0219ie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Castravete\"><\/span>9. Castravete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Precum ro\u0219iile, \u0219i castravetele este un fruct. Totu\u0219i, valoare sa energetic\u0103 nu se aseam\u0103n\u0103 deloc cu cea a fructelor. re o cantitate mai mic\u0103 de calorii \u00een compara\u021bie cu marea majoritate a legumelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gra\u021bie<strong> con\u021binutului ridicat de ap\u0103 (96%)<\/strong>, este o legum\u0103 ideal\u0103 care poate contribui la <strong>aportul<\/strong> zilnic suficient <strong>de lichide<\/strong>. Aproape 20% din cantitatea total\u0103 de lichide provine din preparate. Alimentele bogate \u00een ap\u0103 pot cre\u0219te cu u\u0219urin\u021b\u0103 acest num\u0103r. Majoritatea vitaminelor, mineralelor \u0219i fibrelor se g\u0103sesc \u00een <strong>coaj\u0103<\/strong>, deci dac\u0103 este posibil, consuma\u021bi castrave\u021bii <b>nedecoji\u021bi<\/b>. Totu\u0219i, sp\u0103la\u021bi-i \u00eentotdeauna bine \u00eenainte de consum pentru a sc\u0103pa de posibilele substan\u021be \u0219i microorganisme d\u0103un\u0103toare care se pot afla pe suprafa\u021ba acestora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul mare de <strong>ap\u0103<\/strong>, precum \u0219i con\u021binutul de <a href=\"https:\/\/gymbeam.ro\/fibre\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fibre<\/strong><\/a> \u0219i&nbsp;<strong>valoarea energetic\u0103 foarte mic\u0103<\/strong> sunt de mare ajutor \u00een dietele de sl\u0103bit. Castrave\u021bii sunt o surs\u0103 bun\u0103 de <strong>vitamina C<\/strong>,<strong> acid<\/strong>&nbsp;<strong>folic<\/strong>, <strong>potasiu <\/strong>\u0219i <strong>calciu.<\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din castravete (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Valoare energetic\u0103<\/strong><\/td><td>17 kcal<\/td><td><strong>Calciu<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>3.1 g<\/td><td><strong>Potasiu<\/strong><\/td><td>147 mg<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>0.65 g<\/td><td><strong>Vitamina C<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td><strong>Gr\u0103simi<\/strong><\/td><td>0.1 g<\/td><td><strong>Acid folic<\/strong><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>0.5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Ap\u0103<\/strong><\/td><td>95.2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u021bete cu castravete<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 fi\u021bi condamna\u021bi s\u0103 m\u00e2nca\u021bi doar rulouri de castrave\u021bi plictisitoare sau salat\u0103 de castrave\u021bi pentru tot restul vie\u021bii. Poate fi folosit \u0219i \u00een multe alte feluri:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-wrap-cu-ton-crema-de-avocado-si-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Wrap cu ton, crem\u0103 de avocado \u0219i legume<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-supa-rece-gazpacho-din-legume-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sup\u0103 rece Gazpacho din legume proaspete<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-greceasca-cu-paste-din-mazare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Salat\u0103 greceasc\u0103 de legume cu paste<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-rulouri-rapide-de-primavara-cu-legume-si-creveti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Rulouri rapide de prim\u0103var\u0103 cu legume \u0219i creve\u021bi<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"Nutrien\u021bi din castravete\" class=\"wp-image-387661\" style=\"width:843px;height:560px\" title=\"Nutrien\u021bi din castravete\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vinete\"><\/span>10. Vinete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vinetele provin din Balcani \u0219i, pe l\u00e2ng\u0103 culoarea mov tipic\u0103, pute\u021bi g\u0103si \u0219i soiuri de culoare neagr\u0103, verde sau chiar ro\u0219ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Culoarea sa mov<\/strong> tipic\u0103 este determinat\u0103 de <strong>flavonoide<\/strong>, \u00een special a\u0219a-numita <strong>delfinidin\u0103<\/strong>. <strong>Delfinidina<\/strong>, \u00eempreun\u0103 cu acidul clorogenic, este una dintre substan\u021bele principale care se afl\u0103 \u00een spatele efectelor sale pozitive. Gra\u021bie acestora, aceast\u0103 legum\u0103 are un efect asupra calit\u0103\u021bii <strong>peretelui<\/strong> <strong>vascular<\/strong>. De asemenea, are&nbsp;<strong>efecte<\/strong> <strong>antihipertensive <\/strong>(efect asupra sc\u0103derii tensiunii arteriale) \u0219i afecteaz\u0103 \u0219i nivelul de <strong>colesterol<\/strong> din s\u00e2nge. Studiile cerceteaz\u0103 \u0219i efectele sale asupra reducerii zah\u0103rului din s\u00e2nge \u0219i efectelor pozitive generale asupra componentelor a\u0219a-numitului&nbsp;<strong>sindrom<\/strong> <strong>metabolic <\/strong>(diabet zaharat tip II, obezitate, nivel crescut de lipide \u00een s\u00e2nge, tensiune arterial\u0103 mare). <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vinetele sunt \u0219i o surs\u0103 de <strong>calciu<\/strong>,&nbsp;<strong>fosfor<\/strong>,&nbsp;<strong>magneziu<\/strong> \u0219i <strong>potasiu<\/strong>. Totu\u0219i, ar trebui s\u0103 \u00eencerca\u021bi s\u0103 le consuma\u021bi <strong>nedecojite<\/strong>. Prin \u00eendep\u0103rtarea cojii, ve\u021bi pierde o cantitate mare din nutrien\u021bii men\u021biona\u021bi mai sus. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu consuma\u021bi niciodat\u0103 aceast\u0103 legum\u0103 crud\u0103. <\/strong>Con\u021bine <strong>alcaloide<\/strong>, precum solanin\u0103, care poate provoca probleme digestive. Totu\u0219i, nu trebuie s\u0103 v\u0103 teme\u021bi de vinetele tratate termic, deoarece <strong>acest proces distruge<\/strong> the alcaloidele. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/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\"><strong>Valoarea energetic\u0103 medie \u0219i con\u021binutul de nutrien\u021bi din vinete (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valori nutri\u021bionale \u0219i ap\u0103<\/th><th><\/th><th>Compu\u0219i bioactivi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Valoare energetic\u0103<\/td><td>23 kcal<\/td><td><strong>Calciu<\/strong><\/td><td>9 mg<\/td><\/tr><tr><td>Carbohidra\u021bi<\/td><td>2.9 g<\/td><td><strong>Magneziu<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Proteine<\/td><td>0.98 g<\/td><td><strong>Potasiu<\/strong><\/td><td>229 mg<\/td><\/tr><tr><td>Gr\u0103simi<\/td><td>0.18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Fibre<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Ap\u0103<\/td><td>92.3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 folosi\u021bi vinetele \u00een buc\u0103t\u0103rie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0103ia\u021bi-le felii \u0219i coace\u021bi-le cu alimente la alegere.<\/li>\n\n\n\n<li>T\u0103ia\u021bi pe jum\u0103tate \u00een lungime, umple\u021bi, de exemplu, cu carne tocat\u0103 sau alte alimente dup\u0103 preferin\u021be \u0219i coace\u021bi.<\/li>\n\n\n\n<li>Folosi\u021bi ca garnitur\u0103 fierte sau pr\u0103jite.<\/li>\n\n\n\n<li>Sunt bune \u0219i ca parte din paste sau lasagna.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi \u00een toc\u0103ni\u021b\u0103 de legume, sos de paste sau risotto.<\/li>\n\n\n\n<li>Transforma\u021bi-le \u00een sos sau crem\u0103 tartinabil\u0103.<\/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=\"Puteti_inlocui_legumele_proaspete_cu_cele_congelate\"><\/span>Pute\u021bi \u00eenlocui legumele proaspete cu cele congelate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Legumele proaspete nu sunt \u00eentotdeauna la \u00eendem\u00e2n\u0103 sau pur \u0219i simplu nu ave\u021bi timp pentru a le prepara. \u00cen acest caz, este mai u\u0219or s\u0103 lua\u021bi legumele <b>congelate <\/b>din congelator. \u0218i este \u00een regul\u0103, deoarece legumele congelate <strong>nu au o calitate inferioar\u0103 fa\u021b\u0103 de cele proaspete<\/strong>. Nu trebui s\u0103 v\u0103 \u00eengrijora\u021bi c\u0103 \u00eenghe\u021barea ar putea duce la pierderea majorit\u0103\u021bii vitaminelor. Din contr\u0103, legumele congelate le re\u021bin \u00een cantit\u0103\u021bi destul de mari \u00eenghe\u021barea apare \u00een stadiul \u00een care legumele sunt cele mai coapte \u0219i au cel mai ridicat con\u021binut de nutrien\u021bi. Pute\u021bi afla mai multe despre acest subiect din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/fructele-si-legumele-proaspete-sunt-mai-sanatoase-decat-cele-congelate-sau-din-conserve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Fructele \u0219i legumele proaspete sunt mai s\u0103n\u0103toase dec\u00e2t cele congelate sau din conserv\u0103?<\/strong><\/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=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 legumele ar trebui s\u0103 fac\u0103 parte din fiecare diet\u0103 s\u0103n\u0103toas\u0103. Acestea con\u021bin numero\u0219i nutrien\u021bi care au o multitudine de <strong>beneficii pentru s\u0103n\u0103tate<\/strong>. Reprezint\u0103 un amestec de substan\u021be cu efecte pozitive asupra imunit\u0103\u021bii, sistemului cardiovascular, vederii, pielii, digestiei, performan\u021bei fizice \u0219i multe altele. Pentru a ob\u021bine tot ce este mai bun din legume, consuma\u021bi cele <strong>400 g<\/strong> pe zi recomandate \u0219i \u00een mod ideal <strong>alterna\u021bi<\/strong> tipurile de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, astfel \u00eenc\u00e2t selec\u021bia s\u0103 fie c\u00e2t mai <strong>variat\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul \u0219i a\u021bi \u00eenv\u0103\u021bat ceva, nu ezita\u021bi s\u0103-l distribui\u021bi prietenilor ca s\u0103 afle \u0219i ei care sunt beneficiile de TOP pentru s\u0103n\u0103tate ale legumelor.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Vitaminele sunt extrem de importante datorit\u0103 vitaminelor \u0219i diferi\u021bilor nutrien\u021bi esen\u021biali pe care \u00eei con\u021bin. \u00cen articolul de ast\u0103zi, ve\u021bi afla cum v\u0103 poate ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi s\u0103n\u0103tatea cu diferite tipuri de legume.<\/p>\n","protected":false},"author":156,"featured_media":387523,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7652,6878,7628,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393417","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-legume","9":"tag-minerale","10":"tag-sanatate","11":"tag-vitamine","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>Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Legumele sunt importante \u0219i nu ar trebui s\u0103 fie neglijate. Ast\u0103zi ve\u021bi afla cum v\u0103 pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ro\u0219iile, conopida, morcovii sau spanacul.\" \/>\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\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Legumele sunt importante \u0219i nu ar trebui s\u0103 fie neglijate. Ast\u0103zi ve\u021bi afla cum v\u0103 pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ro\u0219iile, conopida, morcovii sau spanacul.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-17T10:39:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T10:28:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele\",\"datePublished\":\"2022-10-17T10:39:03+00:00\",\"dateModified\":\"2024-05-27T10:28:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\"},\"wordCount\":3990,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\",\"keywords\":[\"legume\",\"minerale\",\"s\u0103n\u0103tate\",\"vitamine\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\",\"name\":\"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\",\"datePublished\":\"2022-10-17T10:39:03+00:00\",\"dateModified\":\"2024-05-27T10:28:13+00:00\",\"description\":\"Legumele sunt importante \u0219i nu ar trebui s\u0103 fie neglijate. Ast\u0103zi ve\u021bi afla cum v\u0103 pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ro\u0219iile, conopida, morcovii sau spanacul.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"TOP benefity zeleniny, ktor\u00e9 zmenia poh\u013ead na stravovanie\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele - GymBeam Blog","description":"Legumele sunt importante \u0219i nu ar trebui s\u0103 fie neglijate. Ast\u0103zi ve\u021bi afla cum v\u0103 pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ro\u0219iile, conopida, morcovii sau spanacul.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/","og_type":"article","og_title":"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele - GymBeam Blog","og_description":"Legumele sunt importante \u0219i nu ar trebui s\u0103 fie neglijate. Ast\u0103zi ve\u021bi afla cum v\u0103 pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ro\u0219iile, conopida, morcovii sau spanacul.","og_url":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/","og_site_name":"GymBeam Blog","article_published_time":"2022-10-17T10:39:03+00:00","article_modified_time":"2024-05-27T10:28:13+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele","datePublished":"2022-10-17T10:39:03+00:00","dateModified":"2024-05-27T10:28:13+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/"},"wordCount":3990,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png","keywords":["legume","minerale","s\u0103n\u0103tate","vitamine"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/","url":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/","name":"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png","datePublished":"2022-10-17T10:39:03+00:00","dateModified":"2024-05-27T10:28:13+00:00","description":"Legumele sunt importante \u0219i nu ar trebui s\u0103 fie neglijate. Ast\u0103zi ve\u021bi afla cum v\u0103 pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ro\u0219iile, conopida, morcovii sau spanacul.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png","width":1200,"height":628,"caption":"TOP benefity zeleniny, ktor\u00e9 zmenia poh\u013ead na stravovanie"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Beneficii de TOP ale legumelor care vor schimba modul \u00een care privi\u021bi alimentele"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393417","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=393417"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393417\/revisions"}],"predecessor-version":[{"id":571730,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393417\/revisions\/571730"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/387523"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=393417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=393417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=393417"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=393417"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=393417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}