{"id":393944,"date":"2022-10-07T15:18:50","date_gmt":"2022-10-07T13:18:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393944"},"modified":"2024-05-27T09:18:30","modified_gmt":"2024-05-27T07:18:30","slug":"ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/","title":{"rendered":"Ov\u0103zul: ce nutrien\u021bi con\u021bine \u0219i de ce s\u0103-l include\u021bi \u00een diet\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Ce_anume_face_ovazul_sa_se_remarce\" title=\"Ce anume face ov\u0103zul s\u0103 se remarce?\">Ce anume face ov\u0103zul s\u0103 se remarce?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Cat_de_multe_proteine_contine_ovazul\" title=\"C\u00e2t de multe proteine con\u021bine ov\u0103zul?\">C\u00e2t de multe proteine con\u021bine ov\u0103zul?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Dar_care_este_continutul_de_grasimi_din_ovaz\" title=\"Dar care este con\u021binutul de gr\u0103simi din ov\u0103z?\">Dar care este con\u021binutul de gr\u0103simi din ov\u0103z?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Cat_de_multi_carbohidrati_si_cat_de_multe_fibre_sunt_in_ovaz\" title=\"C\u00e2t de mul\u021bi carbohidra\u021bi \u0219i c\u00e2t de multe fibre sunt \u00een ov\u0103z?\">C\u00e2t de mul\u021bi carbohidra\u021bi \u0219i c\u00e2t de multe fibre sunt \u00een ov\u0103z?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Ce_vitamine_si_minerale_se_gasesc_in_ovaz\" title=\"Ce vitamine \u0219i minerale se g\u0103sesc \u00een ov\u0103z?\">Ce vitamine \u0219i minerale se g\u0103sesc \u00een ov\u0103z?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Care_este_valoarea_energetica_si_continutul_de_nutrienti_al_ovazului\" title=\"Care este valoarea energetic\u0103 \u0219i con\u021binutul de nutrien\u021bi al ov\u0103zului?\">Care este valoarea energetic\u0103 \u0219i con\u021binutul de nutrien\u021bi al ov\u0103zului?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#De_ce_sa_consumati_ovaz\" title=\"De ce s\u0103 consuma\u021bi ov\u0103z?\">De ce s\u0103 consuma\u021bi ov\u0103z?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#Cum_se_prepara_ovazul\" title=\"Cum se prepar\u0103 ov\u0103zul?\">Cum se prepar\u0103 ov\u0103zul?<\/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\/ovazul-ce-nutrienti-contine-si-de-ce-sa-l-includeti-in-dieta\/#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>Mul\u021bi oameni nu \u00ee\u0219i pot imagina o zi f\u0103r\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>. Este un aliment bogat din punct de vedere nutri\u021bional care a supravie\u021buit tuturor posibilelor diete prin \u00eenfometare \u0219i \u00eenc\u0103 reprezint\u0103 baza dietei celor care \u00eencearc\u0103 s\u0103 m\u0103n\u00e2nce s\u0103n\u0103tos. Ce con\u021bine ov\u0103zul \u0219i care sunt beneficiile sale? Articolul de ast\u0103zi v\u0103 spune mai multe.<\/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_anume_face_ovazul_sa_se_remarce\"><\/span><strong>Ce anume face ov\u0103zul s\u0103 se remarce?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>LA prima vedere, ov\u0103zul este un aliment relativ plictisitor. Dar de fapt, este una dintre cele mai <strong>nutritive cereale<\/strong>. Acesta exceleaz\u0103 \u00een special \u00een privin\u021ba con\u021binutului de <strong>proteine <\/strong>\u0219i <strong>acizi gra\u0219i nesatura\u021bi<\/strong>. De asemenea, con\u021bine o cantitate mare 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>, mai exact <a href=\"https:\/\/gymbeam.ro\/beta-glucani-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-glucani<\/strong><\/a> &#8211; fibre solubile, care nu doar au efecte benefice asupra <strong>digestiei<\/strong>, ci contribuie \u0219i la men\u021binerea unui nivel optim de colesterol \u00een s\u00e2nge \u0219i la controlarea cre\u0219terii zah\u0103rului din s\u00e2nge dup\u0103 o mas\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 nenum\u0103rate moduri de a include ov\u0103zul \u00een diet\u0103. Gra\u021bie <strong>gustului neutru<\/strong>, este potrivit \u0219i pentru re\u021betele <strong>dulci <\/strong>\u0219i pentru cele <strong>s\u0103rate<\/strong>. Cu siguran\u021b\u0103,<strong> prepararea simpl\u0103<\/strong> va fi apreciat\u0103 de cei care vor s\u0103 m\u0103n\u00e2nce s\u0103n\u0103tos, dar au un timp limitat pentru a-\u0219i preg\u0103ti preparate.<\/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=\"Cat_de_multe_proteine_contine_ovazul\"><\/span><strong>C\u00e2t de multe proteine con\u021bine ov\u0103zul?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De regul\u0103, cerealele con\u021bin \u00een medie <strong>10 g de proteine pe 100 g<\/strong>. Ov\u0103zul are \u00een jur de <strong>14 g de proteine pe&nbsp;100 g<\/strong>. Deci dac\u0103 prepara\u021bi terci de ov\u0103z la micul dejun din 50 g de ov\u0103z (con\u021binutul de proteine este de aproximativ 7 g) \u0219i \u00eel suplimenta\u021bi cu, de exemplu, 20 g de<a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" proteine din zer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> proteine din zer<\/a> (con\u021bin aproximativ 15 g de proteine), pute\u021bi consuma cu u\u0219urin\u021b\u0103 <strong>22 g de proteine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, con\u021binutul de<strong> aminoacizi esen\u021biali<\/strong>, adic\u0103 cei pe care organismul nu \u00eei poate produce, nu este <strong>echilibrat \u00een cereale. <\/strong>Prin urmare, cerealele nu sunt considerate o surs\u0103 complet\u0103 de proteine. Cu toate acestea,<strong> ov\u0103zul <\/strong>exceleaz\u0103 \u00een <strong>calitatea<\/strong> proteinelor. Acesta are <strong>un raport mai bun de aminoacizi esen\u021biali<\/strong> \u00een compara\u021bie cu alte cereale, iar con\u021binutul de aminoacizi este comparabil cu al <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoaselor<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5,8,10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre proteinele din surse de origine vegetal\u0103 din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le include\u021bi \u00een alimenta\u021bia voastr\u0103?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg\" alt=\"Gluten \u00een ov\u0103z\" class=\"wp-image-391805\" style=\"width:843px;height:562px\" title=\"Gluten \u00een ov\u0103z\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ov\u0103zul nu con\u021bine gluten?<\/strong><\/h3>\n\n\n\n<p>Aceast\u0103 \u00eentrebare este pus\u0103 de to\u021bi cei care urmeaz\u0103 o diet\u0103 f\u0103r\u0103 gluten pentru s\u0103n\u0103tate sau din alte motive. <strong>Glutenul<\/strong> este o <strong>protein\u0103<\/strong> ob\u021binut\u0103 din prolamine \u0219i gluteline. \u00cen cazul unei persoane care sufer\u0103 de boala celiac\u0103, <strong>p<\/strong><strong>rolaminele<\/strong> (ex. gliadinele din gr\u00e2u) declan\u0219eaz\u0103 procese imunitare care provoac\u0103 <strong>daune mucoasei intestinale<\/strong>. Cerealele care trebuie eliminate dintr-o diet\u0103 f\u0103r\u0103 gluten sunt <strong>gr\u00e2ul<\/strong>,&nbsp;<strong>secara<\/strong> \u0219i <strong>orzul<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ov\u0103zul nu este f\u0103r\u0103 gluten<\/strong>. Totu\u0219i, prolaminele din ov\u0103z (numite <strong>avenine<\/strong>) au <strong>o structur\u0103 diferit\u0103<\/strong> fa\u021b\u0103 de prolaminele din gr\u00e2u secar\u0103 \u0219i orz. <strong>\u00cen cazul majorit\u0103\u021bii oamenilor care sufer\u0103 de boala celiac\u0103, acestea nu provoac\u0103 nicio problem\u0103<\/strong>, deci nu trebuie eliminate din diet\u0103. Totu\u0219i, este necesar\u0103 <strong>monitorizarea simptomelor<\/strong>, deoarece exist\u0103 \u0219i unele persoane care sufer\u0103 de dureri abdominale \u0219i probleme digestive dup\u0103 ce consum\u0103 ov\u0103z.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema este c\u0103 de multe ori ov\u0103zul este<strong> contaminat<\/strong> cu <strong>gluten din alte cereale<\/strong> (gr\u00e2u, secar\u0103, orz). Ov\u0103zul este procesat \u00eempreun\u0103 cu alte cereale pe acelea\u0219i linii de produc\u021bie, deci poate ap\u0103rea contactul cu glutenul. De aceea, eticheta poate include informa\u021bia c\u0103 ov\u0103zul poate con\u021bine <strong>&#8220;urme de gluten&#8221;<\/strong>. \u00cen realitate, asta \u00eenseamn\u0103 c\u0103 produc\u0103torul ofer\u0103 aceast\u0103 informa\u021bie doar ca o precau\u021bie, \u00eentruc\u00e2t este posibil ca alimentul s\u0103 con\u021bin\u0103 gluten din alte surse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 pe ambalaj apare faptul c\u0103 ov\u0103zul <strong>&#8220;nu con\u021bine gluten&#8221;<\/strong>, alimentul con\u021bine un maximum de <strong>20 mg de gluten pe 1 kg de aliment<\/strong>. Eticheta <strong>&#8220;con\u021binut foarte redus de gluten&#8221;<\/strong> semnific\u0103 faptul c\u0103 are mai pu\u021bin de <strong>100 mg<\/strong> de gluten \u00een 1 kg de aliment. Toleran\u021ba la gluten variaz\u0103 printre celiaci, dci fiecare trebuie s\u0103 monitorizeze cantitatea care este acceptabil\u0103 pentru el. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32899,60667,28621,36412,36388,51493,58687,58693\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Dar_care_este_continutul_de_grasimi_din_ovaz\"><\/span><strong>Dar care este con\u021binutul de gr\u0103simi din ov\u0103z?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ov\u0103zul are un con\u021binut mai mare de gr\u0103simi fa\u021b\u0103 de alte cereale. Acesta con\u021bine <strong>5-10 g de gr\u0103simi<\/strong> pe 100 g. P\u00e2n\u0103 la <strong>80%<\/strong> din con\u021binutul de gr\u0103simi este format din <strong>acizi gra\u0219i nesatura\u021bi<\/strong>. Aproape 40% este <strong>acid<\/strong>&nbsp;<strong>oleic <\/strong>\u0219i restul de 40% este<strong> acid<\/strong> <strong>linoleic<\/strong>, care este clasificat ca un acid gras <strong>omega-6<\/strong>. Compozi\u021bia total\u0103 de gr\u0103simi din ov\u0103z este benefic\u0103, \u00een special din punctul de vedere al s\u0103n\u0103t\u0103\u021bii cardiovasculare. <span class=\"tadv-color\" style=\"color: #ff6600\">[7,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, con\u021binutul ridicat de gr\u0103simi este r\u0103spunz\u0103tor \u0219i pentru alterarea rapid\u0103 a ov\u0103zului, deci trebuie s\u0103 v\u0103 asigura\u021bi c\u0103 \u00eel depozita\u021bi corect.<\/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>Cum se depoziteaz\u0103 ov\u0103zul?<\/strong><\/h3>\n\n\n\n<p>P\u0103stra\u021bi ov\u0103zul <strong>\u00eentr-un container \u00eenchis<\/strong> la loc <b>r\u0103coros, \u00eentunecat<\/b>. Asigura\u021bi-v\u0103 c\u0103 nu este umed \u0219i c\u0103 \u00een container nu p\u0103trunde mai mult aer dec\u00e2t este necesar. Dac\u0103 este depozitat corect, poate rezista p\u00e2n\u0103 la un an. Totu\u0219i, dac\u0103 ov\u0103zul \u00ee\u0219i schimb\u0103 aspectul, aroma sau dac\u0103 \u00een\u0103untru p\u0103trund molii sau al\u021bi d\u0103un\u0103tori, este mai bine s\u0103-l arunca\u021bi \u0219i s\u0103 cump\u0103ra\u021bi altul. <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>Pe ambalaj, pute\u021bi g\u0103si men\u021biunea<strong> a se consuma, de preferin\u021b\u0103, \u00eenainte de<\/strong>. Totu\u0219i, expirarea sa nu semnific\u0103 faptul c\u0103 alimentul trebuie aruncat. Ov\u0103zul poate fi consumat \u00een siguran\u021b\u0103 \u0219i dup\u0103 aceast\u0103 dat\u0103 dac\u0103 este depozitat corect. Dac\u0103 nu observa\u021bi nicio modificare, nu trebuie s\u0103 v\u0103 teme\u021bi s\u0103-l folosi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre p\u0103strarea alimentelor din articolul <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-depozitati-alimentele-in-mod-corespunzator-pentru-a-rezista-cat-mai-mult-posibil\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cum s\u0103 depozita\u021bi alimentele \u00een mod corespunz\u0103tor pentru a rezista c\u00e2t mai mult posibil<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg\" alt=\"Depozitarea ov\u0103zului\" class=\"wp-image-391790\" style=\"width:843px;height:562px\" title=\"Depozitarea ov\u0103zului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169.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=\"Cat_de_multi_carbohidrati_si_cat_de_multe_fibre_sunt_in_ovaz\"><\/span><strong>C\u00e2t de mul\u021bi carbohidra\u021bi \u0219i c\u00e2t de multe fibre sunt \u00een ov\u0103z?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 aproximativ <strong>60 g de carbohidra\u021bi complec\u0219i (polizaharide)<\/strong> \u00een 100 g de ov\u0103z. Gra\u021bie absorb\u021biei lente \u00een s\u00e2nge, acesta asigur\u0103 <strong>o senza\u021bie de sa\u021bietate mai lung\u0103 <\/strong>\u0219i un <strong>debut mai lent al foamei<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beta-glucanii<\/strong> sunt obi\u0219nui\u021bi pentru ov\u0103z. Ace\u0219tia sunt <strong>fibre solubile<\/strong> care se num\u0103r\u0103 printre a\u0219a-numitele <strong>prebiotice<\/strong>. Fibrele prebiotice servesc ca aliment pentru <strong>bacteriile intestinale benefice<\/strong>. \u00cen plus, polizaharidele \u00eempreun\u0103 cu beta-glucanii ajut\u0103 la men\u021binerea <strong>unui nivel stabil al zah\u0103rului din s\u00e2nge<\/strong> \u0219i astfel lup\u0103 cu succes \u00eempotriva <strong>poftei de dulce<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ov\u0103zul con\u021bine p\u00e2n\u0103 la aproximativ <strong>11 g de fibre<\/strong> pe 100 g.&nbsp;<strong>Aportul zilnic recomandat de fibre este de 30 g. <\/strong>Dintr-o por\u021bie de 50 g de ov\u0103z ob\u021bine\u021bi <strong>18% din aportul zilnic recomandat de fibre<\/strong>.<\/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_vitamine_si_minerale_se_gasesc_in_ovaz\"><\/span><strong>Ce vitamine \u0219i minerale se g\u0103sesc \u00een ov\u0103z?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din 100 g de ov\u0103z, ob\u021bine\u021bi aproximativ 16% din aportul zilnic recomandat 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> (denumit \u0219i vitamina B9). Este esen\u021bial pentru cre\u0219terea \u0219i dezvoltarea corect\u0103 a corpului, iar femeile \u00eens\u0103rcinate ar trebui s\u0103 acorde aten\u021bie unui aport suficient. Mai este bogat \u0219i \u00een alte vitamine B, precum <strong>vitamina B1 (tiamin\u0103)<\/strong>, care afecteaz\u0103 pozitiv func\u021bionarea sistemului nervos \u0219i a inimii. Ov\u0103zul mai con\u021bine \u0219i <a href=\"https:\/\/gymbeam.ro\/vitamina-e-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina E<\/strong><\/a>, care are efecte antioxidante. <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>100 g de ov\u0103z con\u021bine aproximativ de dou\u0103 ori doza zilnic\u0103 recomandat\u0103 de <strong>mangan<\/strong>, care este important pentru s\u0103n\u0103tatea oaselor. De asemenea, este surs\u0103 de <a href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>potasiu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziu <\/strong><\/a>\u0219i <strong><a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fier<\/a><\/strong>. Potasiul \u0219i magneziul sunt implica\u021bi \u00een func\u021bionarea normal\u0103 a <strong>mu\u0219chilor<\/strong> \u0219i <strong>sistemului nervos<\/strong>. Fierul asigur\u0103 <strong>transferul oxigenului<\/strong>, particip\u0103 la func\u021bionarea <strong>sistemului imunitar<\/strong> \u0219i este important \u0219i pentru sus\u021binerea <strong>func\u021biilor cognitive<\/strong>, precum concentrarea \u0219i memoria. Prin urmare terciul de ov\u0103z poate fi o gustare excelent\u0103 \u00een timpul unei zile de lucru solicitante. <span style=\"color: #ff6600\" class=\"tadv-color\">[1,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_valoarea_energetica_si_continutul_de_nutrienti_al_ovazului\"><\/span><strong>Care este valoarea energetic\u0103 \u0219i con\u021binutul de nutrien\u021bi al ov\u0103zului?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Valoare energetic\u0103 (kcal\/kJ)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Gr\u0103simi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Acizi gra\u0219i nesatura\u021bi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">55.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Tiamin\u0103 (Vitamina B1)<\/th><th><p style=\"text-align: center\">Acid folic<\/p><\/th><th><p style=\"text-align: center\">Fier<\/p><\/th><th><p style=\"text-align: center\">Magneziu<\/p><\/th><th><p style=\"text-align: center\">Fosfor<\/p><\/th><th><p style=\"text-align: center\">Potasiu<\/p><\/th><th><p style=\"text-align: center\">Mangan<\/p><\/th><\/tr><\/thead><tbody><tr><td>0.8 mg (72 % CR*)<\/td><td>56 \u03bcg (28 % CR)<\/td><td>4.7 mg (33 % CR)<\/td><td>177 mg (47 % CR)<\/td><td>523 mg (75 % CR)<\/td><td>429 mg (21% CR)<\/td><td>4.9 mg (245 % CR)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Aport zilnic recomandat <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sa_consumati_ovaz\"><\/span><strong>De ce s\u0103 consuma\u021bi ov\u0103z?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Datorit\u0103 con\u021binutului de polizaharide \u0219i fibre, <strong>ov\u0103zul are o capacitate ridicat\u0103 de sa\u021biere. Polizaharidele <\/strong>sa\u021biaz\u0103 mai mult \u0219i pentru o perioad\u0103 mai lung\u0103 de timp dec\u00e2t carbohidra\u021bii simpli (zaharuri), deoarece sunt <strong>digerate mai lent<\/strong> \u0219i r\u0103m\u00e2n <strong>\u00een tractul digestiv pentru mai mult timp<\/strong>. <strong>Fibrele solubile<\/strong> din ov\u0103z (beta-glucani \u0219i alte tipuri de fibre) <strong>leag\u0103<\/strong> \u0219i <strong>apa<\/strong>, lucru care <strong>\u00eei<\/strong> <strong>cre\u0219te volumul<\/strong> \u0219i accelereaz\u0103 declan\u0219area senza\u021biei de sa\u021bietate. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li>Acest lucru face ov\u0103zul un<strong> aliment ideal pentru pierderea \u00een greutate<\/strong>. Ajut\u0103 la oferirea <strong>senza\u021biei de sa\u021bietate<\/strong> \u0219i <b>lupt\u0103 \u00eempotriva foamei<\/b>, motiv pentru care probabil ve\u021bi consuma mai pu\u021bin\u0103 m\u00e2ncare \u0219i ve\u021bi pierde \u00een greutate mai u\u0219or.<\/li>\n\n\n\n<li>Polizaharidele \u0219i fibrele asigur\u0103 \u0219i un <strong>index glicemic sc\u0103zut<\/strong> al ov\u0103zului. Asta \u00eenseamn\u0103 c\u0103 dup\u0103 ce \u00eel consuma\u021bi, <strong>nivelul de zah\u0103r din s\u00e2nge (glicemia) cre\u0219te u\u0219or<\/strong>. Micile fluctua\u021bii ale nivelului de zah\u0103r din s\u00e2nge sunt de dorit deoarece ajut\u0103 la controlarea <strong>poftei de dulce<\/strong>. \u00cen acela\u0219i timp, nu apare o fluctua\u021bie a\u0219a mare \u00een ceea ce prive\u0219te energia perceput\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li>Dar, indicele glicemic este afectat \u0219i de tratarea termic\u0103 a alimentelor sau, de exemplu, prin <strong>combinare sa cu al\u021bi nutrien\u021bi<\/strong>. Ad\u0103ug\u00e2nd ov\u0103zului <strong>proteine<\/strong>, <b>gr\u0103simi <\/b>\u0219i o alt\u0103 surs\u0103 de<strong> fibre<\/strong>, indicele s\u0103u glicemic scade \u0219i mai mult. <strong>Terciul de ov\u0103z cu ap\u0103<\/strong> va cre\u0219te glicemia <b>mai rapid <\/b>(va avea un indice glicemic mai ridicat) dec\u00e2t, de exemplu, ov\u0103zul cu <strong>iaurt<\/strong>, <strong>fructe oleaginoase <\/strong>\u0219i <strong>fructe<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [14]<\/span><\/li>\n\n\n\n<li>\u00cen tractul digestiv, beta-glucanii<strong> (fibre solubile) <\/strong>dob\u00e2ndesc o <strong>consisten\u021b\u0103 gelatinoas\u0103.<\/strong> De aceea, pot lega acizii biliari, care fac parte din procesul de <strong>absorb\u021bie<\/strong> <strong>a colesterolului<\/strong> \u0219i cre\u0219te eliminarea lor. Ov\u0103zul poate ajuta la <strong>prevenirea<\/strong> colesterolului m\u0103rit. Includerea sa regulat\u0103 \u00een diet\u0103 v\u0103 poate ajuta \u0219i \u00een cazul \u00een care <strong>colesterolul este deja m\u0103rit<\/strong>. \u00cen acest caz este necesar s\u0103 consuma\u021bi cel pu\u021bin <strong>3 g de beta-glucani <\/strong>zilnic. 100 g de ov\u0103z con\u021bine <strong>3-8 g <\/strong>de beta-glucani.<span class=\"tadv-color\" style=\"color: #ff6600\"> [2,3,4]<\/span><\/li>\n\n\n\n<li>Fibrele din ov\u0103z servesc ca <strong>prebiotic<\/strong>. &#8220;Hr\u0103ne\u0219te&#8221; bacteriile intestinale \u0219i implicit le ajut\u0103 s\u0103 se reproduc\u0103, contribuind astfel la o compozi\u021bie mai bun\u0103 a <strong>microbiotei intestinale<\/strong>. Acesta este \u0219i motivul pentru care \u00eembun\u0103t\u0103\u021be\u0219te digestia \u0219i ajut\u0103 la <strong>prevenirea constipa\u021biei. <\/strong>De asemenea, o microbiot\u0103 intestinal\u0103 s\u0103n\u0103toas\u0103 este bun\u0103 \u0219i pentru <strong>a preveni multe boli<\/strong>, cum ar fi cancerul de colon, diabetul zaharat de tip II sau obezitatea. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg\" alt=\"Ov\u0103zul \u00een diet\u0103\" class=\"wp-image-391833\" style=\"width:843px;height:563px\" title=\"Ov\u0103zul \u00een diet\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_prepara_ovazul\"><\/span><strong>Cum se prepar\u0103 ov\u0103zul?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe sortimente de ov\u0103z disponibile: brut (nem\u0103cinat), <a href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fin<\/strong><\/a> (m\u0103cinat) sau <strong>germeni de ov\u0103z<\/strong>. \u00cel pute\u021bi g\u0103si \u0219i procesat sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/terci-instant-de-ovaz-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ov\u0103z instant <\/strong><\/a>sau <strong>f\u0103in\u0103 de ov\u0103z<\/strong>. Toate cele de mai sus au o serie nelimitat\u0103 de utiliz\u0103ri \u0219i sunt potrivite at\u00e2t pentru preparatele <strong>dulci<\/strong>, c\u00e2t \u0219i pentru cele <strong>s\u0103rate<\/strong>.<\/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>Ov\u0103z dulce<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cu siguran\u021b\u0103 cel mai faimos preparat din ov\u0103z este <strong>terciul de ov\u0103z<\/strong>. Fie c\u0103 g\u0103ti\u021bi ov\u0103zul cu <b>lapte, ap\u0103<\/b> sau prepara\u021bi <strong>ov\u0103z instant ne\u00eendulcit<\/strong>, ob\u021bine\u021bi o baz\u0103 excelent\u0103 pentru micul dejun sau sau o gustare mare. De asemenea, pute\u021bi \u00eenc\u0103lca tradi\u021bia terciului de ov\u0103z la micul dejun \u0219i \u00eel pute\u021bi savura la <strong>cin\u0103,<\/strong> de exemplu ca preparat nutritiv post-antrenament.<\/li>\n\n\n\n<li>\u00centotdeauna suplimenta\u021bi ov\u0103zul\/terciul de ov\u0103z instant cu <strong>proteine<\/strong> (sub form\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a> de origine vegetal\u0103, iaurt, br\u00e2nz\u0103 quark, etc.) \u0219i ad\u0103uga\u021bi <strong>fructe<\/strong>, poate chiar <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci, semin\u021be<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unt din nuci<\/a>. Dac\u0103 ave\u021bi nevoie de inspira\u021bie, pute\u021bi \u00eencerca acest <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-proteic-rapid-post-antrenament\/\" class=\"ek-link\">terci de ov\u0103z proteic instant<\/a>.<\/li>\n\n\n\n<li>Ov\u0103zul reprezint\u0103 un plus \u00een <b>iaurturi <\/b>cu ni\u0219te <strong>fructe <\/strong>\u0219i <strong>nuci<\/strong>. \u0218i dac\u0103 v-ar pl\u0103cea o schimbare, pute\u021bi \u00eenlocui fructele proaspete cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe liofilizate<\/a>.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-ciocolata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Granola<\/a>, care se face din ov\u0103z, este de asemenea potrivit\u0103 pentru a fi combinat\u0103 cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-ciocolata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">iaurt <\/a>sau&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103 quark<\/a><\/strong>.<strong>&nbsp;<\/strong>Dac\u0103 prefera\u021bi granola de cas\u0103, pute\u021bi prepara <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-granola-crocanta-cu-fructe-cu-coaja-tare-si-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granola cu fructe cu coaja tare \u0219i quinoa<\/a>.<\/li>\n\n\n\n<li>Pentru cei care nu au timp diminea\u021ba dar vor s\u0103 prepare un mic dejun delicios complet: Pute\u021bi \u00eencerca <b>s\u0103 \u00eenmuia\u021bi <\/b>ov\u0103z \u00een lapte sau iaurt, l\u0103sa\u021bi-l <strong>peste noapte \u00een frigider<\/strong> \u0219i completa\u021bi-l cu ni\u0219te fructe sau unt de fructe cu coaja tare diminea\u021ba. \u00cencerca\u021bi, de exemplu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-de-ovaz-la-rece-cu-cocos-si-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z cu cocos \u0219i cacao <\/a>sau <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-ovaz-peste-noapte-cu-budinca-si-crusta-de-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z cu budinc\u0103 \u0219i crust\u0103 de ciocolat\u0103<\/a>.<\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 duce\u021bi efectele ov\u0103zului la un nivel \u0219i mai \u00eenalt, prepara\u021bi <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-ovaz-fermentat-peste-noapte-cu-nuci-si-fructe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z fermentat<\/a>. Acoperi\u021bi ov\u0103zul cu <strong>o b\u0103utur\u0103 fermentat\u0103 alb\u0103 <\/strong>(kefir , lapte cu acidophilus, lapte b\u0103tut, etc.) \u0219i l\u0103sa\u021bi la macerat <strong>timp de 8-12 ore la temperatura camerei<\/strong>. Fibrele din ov\u0103z servesc ca hran\u0103 pentru microorganismele din b\u0103uturile fermentate. Acestea se multiplic\u0103 \u00een timpul ferment\u0103rii, iar rezultatul este un aliment nutritiv care sus\u021bine <strong>s\u0103n\u0103tatea microbiotei intestinale<\/strong>. \u00cen plus, ov\u0103zul fermentat <strong>se diger\u0103 mai bine,<\/strong> iar nutrien\u021bii con\u021binu\u021bi sunt <strong>folosi\u021bi<\/strong> mai bine.<\/li>\n\n\n\n<li>Pute\u021bi folosi ov\u0103zul sau terciul de ov\u0103z instant \u0219i pentru a crea o <strong>baz\u0103<\/strong> pentru un tort. \u00cencerca\u021bi de exemplu un <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-prajitura-inghetata-bogata-in-proteine-cu-crema-fina-de-cocos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tort cu crem\u0103 de cocos<\/a> sau <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-prajitura-cu-nuca-de-cocos-fara-coacere-si-bogata-in-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tort f\u0103r\u0103 coacere cu nuc\u0103 de cocos<\/a>.<\/li>\n\n\n\n<li>Ov\u0103zul este potrivit \u0219i ca parte din <strong>a<\/strong><b>luatul <\/b>pentru diferite, torturi, cl\u0103tite \u0219i gogo\u0219i. Cu siguran\u021b\u0103 v\u0103 vor pl\u0103cea aceste <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-din-ovaz-cu-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite cu banane<\/a>,&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-batoane-cu-unt-de-arahide-si-gem-de-capsuni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">felii cu arahide<\/a> sau <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-batoane-cu-unt-de-arahide-si-gem-de-capsuni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">crumble cu fructe<\/a>.<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg\" alt=\"Re\u021bete dulci cu ov\u0103z\" class=\"wp-image-391848\" style=\"width:843px;height:563px\" title=\"Re\u021bete dulci cu ov\u0103z\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ov\u0103z s\u0103rat<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi m\u0103cina ov\u0103zul (sau folosi ov\u0103z fin) \u0219i \u00eel pute\u021bi folosi pentru <strong>a \u00eengro\u0219a supele \u0219i sosurile<\/strong>.<\/li>\n\n\n\n<li>Ad\u0103ug\u00e2nd ov\u0103z \u00een aluat atunci c\u00e2nd <strong>coace\u021bi p\u00e2ine<\/strong>, \u00eei cre\u0219te\u021bi valoarea nutri\u021bional\u0103.<\/li>\n\n\n\n<li><b>Terciul de ov\u0103z <\/b>are un gust excelent \u0219i ca preparat s\u0103rat. Doar ad\u0103uga\u021bi ni\u0219te br\u00e2nz\u0103 cottage, plante aromatice \u0219i legume. De asemenea, pute\u021bi \u00eencerca s\u0103 topi\u021bi ca\u0219caval \u00een terciul de ov\u0103z g\u0103tit \u0219i, pe l\u00e2ng\u0103 legume \u0219i plante aromatice, ad\u0103uga\u021bi un ou fiert tare sau pr\u0103jit. At\u00e2t pentru preparatele dulci, c\u00e2t \u0219i pentru cele s\u0103rate, posibilit\u0103\u021bile sunt nelimitate.<\/li>\n\n\n\n<li>Pute\u021bi ad\u0103uga ov\u0103z \u0219i \u00een <strong>brio\u0219e s\u0103rate, <\/strong><strong>pateuri <\/strong>sau <strong>burgeri<\/strong>, de exemplu.<\/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=\"Ce_ar_trebui_sa_retineti\"><\/span><strong>Ce ar trebui s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103, ov\u0103zul este una dintre <strong>cele mai nutritive cereale<\/strong>. Nu este doar bogat \u00een <strong>vitamine<\/strong> \u0219i <strong>minerale<\/strong>, ci con\u021bine \u0219i o cantitate decent\u0103 de <strong>proteine de \u00eenalt\u0103 calitate<\/strong> \u0219i <strong>gr\u0103simi<\/strong>. Con\u021binutul s\u0103u ridicat de <strong>fibre<\/strong> ajut\u0103 la reglarea compozi\u021biei microbiotei intestinale, control\u00e2nd colesterolul sau nivelul de zah\u0103r din s\u00e2nge. Gra\u021bie abilit\u0103\u021bi ridicate de <strong>sa\u021biere<\/strong>, ar trebui inclus \u00een dieta tuturor celor care \u00eencearc\u0103 s\u0103 <strong>piard\u0103 \u00een greutate<\/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, nu \u00eel p\u0103stra\u021bi doar pentru voi, ci r\u0103sp\u00e2ndi\u021bi-l distribuindu-l prietenilor.<\/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\/oats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOats\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\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\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","protected":false},"excerpt":{"rendered":"<p>Ov\u0103zul este una dintre cele mai nutritive cereale. Acesta sus\u021bine o digestie s\u0103n\u0103toas\u0103, ajut\u0103 la pierderea \u00een greutate \u0219i poate influen\u021ba nivelul de colesterol. \u00cen acest articol, v\u0103 vom spune totul despre ce alte beneficii are pentru s\u0103n\u0103tate \u0219i c\u00e2t de u\u0219or se prepar\u0103 ov\u0103zul.<\/p>\n","protected":false},"author":156,"featured_media":391893,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7250,7473,7358,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393944","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-carbohidrati","9":"tag-fulgi-de-ovaz","10":"tag-nutritie","11":"tag-sanatate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ov\u0103zul: ce nutrien\u021bi con\u021bine \u0219i de ce s\u0103-l include\u021bi \u00een diet\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt beneficiile nutri\u021bionale ale ov\u0103zului? 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