{"id":394811,"date":"2022-10-12T12:55:54","date_gmt":"2022-10-12T10:55:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394811"},"modified":"2024-05-27T15:30:06","modified_gmt":"2024-05-27T13:30:06","slug":"cum-sa-inlocuiti-pastele-de-grau-obisnuite","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/","title":{"rendered":"Cum s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u obi\u0219nuite?"},"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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#Ce_sunt_pastele_si_care_este_diferenta_dintre_pastele_de_grau_obisnuite_si_pastele_integrale\" title=\"Ce sunt pastele \u0219i care este diferen\u021ba dintre pastele de gr\u00e2u obi\u0219nuite \u0219i pastele integrale?&nbsp;\">Ce sunt pastele \u0219i care este diferen\u021ba dintre pastele de gr\u00e2u obi\u0219nuite \u0219i pastele integrale?&nbsp;<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#Care_sunt_alternativele_la_pastele_de_grau_clasice\" title=\"Care sunt alternativele la pastele de gr\u00e2u clasice?\">Care sunt alternativele la pastele de gr\u00e2u clasice?<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#1_Paste_integrale\" title=\"1. Paste integrale\">1. Paste integrale<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#2_Alternative_fara_gluten\" title=\"2. Alternative f\u0103r\u0103 gluten\">2. Alternative f\u0103r\u0103 gluten<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#3_Paste_de_leguminoase\" title=\"3. Paste de leguminoase\">3. Paste de leguminoase<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#4_Paste_konjac_Noodles\" title=\"4. Paste konjac (Noodles)\">4. Paste konjac (Noodles)<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#Cum_se_gatesc_pastele\" title=\"Cum se g\u0103tesc pastele?\">Cum se g\u0103tesc pastele?<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#Cate_calorii_si_cati_nutrienti_au_diferite_tipuri_de_paste\" title=\"C\u00e2te calorii \u0219i c\u00e2\u021bi nutrien\u021bi au diferite tipuri de paste?\">C\u00e2te calorii \u0219i c\u00e2\u021bi nutrien\u021bi au diferite tipuri de paste?<\/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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#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>Nu exist\u0103 nimic mai u\u0219or dec\u00e2t s\u0103 pune\u021bi ni\u0219te <a href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste<\/a> \u00eentr-o oal\u0103<span style=\"text-align: inherit\">, s\u0103 a\u0219tepta\u021bi zece minute s\u0103 fiarb\u0103 \u0219i apoi s\u0103 alege\u021bi unul dintre milioanele de moduri de a le finaliza. Poate de aceea pastele sunt o garnitur\u0103 at\u00e2t de popular\u0103. Totu\u0219i, exist\u0103 un dezavantaj. Pastele de gr\u00e2u clasice nu sunt la fel de bogate nutri\u021bional ca alte tipuri. Ce s\u0103 folosi\u021bi \u00een loc de tipul de gr\u00e2u de baz\u0103 \u0219i \u00een acela\u0219i timp s\u0103 pute\u021bi savura toate re\u021betele de paste? Articolul de ast\u0103zi v\u0103 va spune totul despre acest lucru.<\/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=\"Ce_sunt_pastele_si_care_este_diferenta_dintre_pastele_de_grau_obisnuite_si_pastele_integrale\"><\/span><strong>Ce sunt pastele \u0219i care este diferen\u021ba dintre pastele de gr\u00e2u obi\u0219nuite \u0219i pastele integrale?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La cump\u0103r\u0103turi, majoritatea oamenilor aleg pastele clasice. Principalele motive sunt probabil faptul c\u0103 toat\u0103 lumea este obi\u0219nuit\u0103 cu ele \u0219i pre\u021bul mic. Totu\u0219i, este p\u0103cat deoarece pastele obi\u0219nuite v\u0103 ofer\u0103 o <strong>cantitate relativ mic\u0103 de nutrien\u021bi<\/strong>. Sunt ob\u021binute din f\u0103in\u0103 alb\u0103 de gr\u00e2u care \u0219i-a pierdut cele mai <strong>nutritive p\u0103r\u021bi<\/strong>&nbsp;&#8211;&nbsp;<strong>t\u0103r\u00e2\u021bele<\/strong> \u0219i <strong>germenii<\/strong> \u00een timpul proces\u0103rii. Numai <strong>endospermul<\/strong> (partea interioar\u0103 a bobului) este m\u0103cinat, acesta fiind format \u00een special din <strong>carbohidra\u021bi<\/strong> (proteinele, fibrele \u0219i al\u021bi nutrien\u021bi sunt de asemenea prezente, dar \u00een cantit\u0103\u021bi mai mici). Pastele de gr\u00e2u clasice v\u0103 vor oferi <strong>energie<\/strong>, dar v\u0103 vor priva de <strong>fibre, <\/strong><strong>vitamine<\/strong> \u0219i alte&nbsp;<strong>substan\u021be<\/strong> <strong>bioactive <\/strong>con\u021binute ini\u021bial de cereale. \u00cen plus, con\u021bin \u0219i gluten, iar persoanelor care urmeaz\u0103 o diet\u0103 f\u0103r\u0103 gluten le este strict interzis consumul pastelor de gr\u00e2u \u0219i trebuie s\u0103 aleag\u0103 alte alternative. <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>Pute\u021bi cump\u0103ra paste cu<strong> ou\u0103 sau varianta f\u0103r\u0103 ou\u0103<\/strong>. Cele care con\u021bin ou\u0103 au un con\u021binut mai mare de gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de gr\u00e2u f\u0103r\u0103 ou clasice (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_alternativele_la_pastele_de_grau_clasice\"><\/span><strong>Care sunt alternativele la pastele de gr\u00e2u clasice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 nu vre\u021bi ca pastele din diet\u0103 s\u0103 fie doar o surs\u0103 de energie \u0219i carbohidra\u021bi, ci v\u0103 a\u0219tepta\u021bi \u0219i la ni\u0219te <strong>fibre<\/strong>,&nbsp;<strong>vitamine<\/strong> \u0219i al\u021bi <strong>micronutrien\u021bi<\/strong>, ar trebui s\u0103 v\u0103 \u00eembog\u0103\u021bi\u021bi dieta cu alte tipuri de paste. Exist\u0103 multe op\u021biuni, dintre care unele sunt potrivite \u0219i pentru cei care urmeaz\u0103 o diet\u0103 f\u0103r\u0103 gluten.<\/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_Paste_integrale\"><\/span><strong>1. Paste integrale<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste paste sunt ob\u021binute din f\u0103in\u0103 integral\u0103, produs\u0103 prin m\u0103cinarea <strong>cerealelor integrale<\/strong>. Con\u021bin \u00een mod natural <strong>t\u0103r\u00e2\u021be <\/strong>\u0219i <strong>germeni<\/strong>, care nu sunt prezen\u021bi \u00een f\u0103ina alb\u0103.<\/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>Gra\u021bie t\u0103r\u00e2\u021belor, f\u0103in\u0103 integral\u0103 \u00ee\u0219i p\u0103streaz\u0103, de exemplu, con\u021binutul original de<strong> fibre<\/strong>, <strong>fier<\/strong>,&nbsp;<strong>zinc<\/strong>,&nbsp;<strong>magneziu<\/strong>,<strong> vitamine B<\/strong>,&nbsp;<strong>vitamina E<\/strong> \u0219i multe alte&nbsp;<strong>substan\u021be<\/strong> <strong>bioactive<\/strong>, cum ar fi carotenoide.<\/li>\n\n\n\n<li>Gra\u021bie <strong>germenilor<\/strong>, are un <strong>con\u021binut mai mare de gr\u0103simi<\/strong> (sub form\u0103 de <strong>acizi gra\u0219i nesatura\u021bi <\/strong>s\u0103n\u0103to\u0219i),<strong> vitamine B, seleniu,<\/strong> etc.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul de fibre din pastele integrale este \u00een medie de <strong>2-3 ori mai mare<\/strong> dec\u00e2t \u00een pastele de f\u0103in\u0103 alb\u0103 clasice. 100 g de paste <strong>integrale<\/strong> nefierte con\u021bine \u00een jur de <strong>9 g de fibre<\/strong>, \u00een timp ce 100 g de paste de f\u0103in\u0103 <b>alb\u0103<\/b> are numai \u00een jur de <strong>3.2 g<\/strong>. Apropo, aportul zilnic recomandat de fibre este de <strong>25 g<\/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>Prin urmare, pastele integrale de gr\u00e2u sunt <strong>mai nutritive<\/strong> \u0219i, gra\u021bie con\u021binutului ridicat de fibre, mai <strong>s\u0103\u021bioase<\/strong>. V\u0103 pot ajuta s\u0103 ave\u021bi o diet\u0103 mai interesant\u0103 \u0219i <strong>s\u0103 pierde\u021bi \u00een greutate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor integrale de gr\u00e2u (100 g de paste nefierte):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2.9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pe pia\u021b\u0103, mai multe tipuri de paste integrale din cereale:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-paste-spirale-wheat-mix-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste integrale<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/paste-spirale-integrale-din-spelta-green-apotheke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste integrale din spelta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bio-paste-spirala-din-secara-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste de secar\u0103<\/a><\/li>\n\n\n\n<li>paste integrale de orz<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, toate tipurile de paste integrale men\u021bionate mai sus sunt ob\u021binute din f\u0103in\u0103 ce con\u021bine <strong>gluten<\/strong>. Celiacii \u0219i persoanele care elimin\u0103 glutenul din alte motive trebuie s\u0103 aleag\u0103 din alte alternative.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg\" alt=\"Cele mai bune tipuri de paste integrale\" class=\"wp-image-390888\" title=\"Cele mai bune tipuri de paste integrale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.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_Alternative_fara_gluten\"><\/span><strong>2. Alternative f\u0103r\u0103 gluten<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O persoan\u0103 care trebuie s\u0103 urmeze <strong>o diet\u0103 f\u0103r\u0103 gluten<\/strong> din motive de s\u0103n\u0103tate nu poate consuma niciuna dintre pastele men\u021bionate mai sus. Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 nu poate savura <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-la-cuptor-cu-sos-de-rosii-si-crusta-de-branza\/?fbclid=IwAR22IViwBTiTf5wucAjiwBNRDIlsW0Ia3q7xWSEiqh-rFV6IqMp4z_bt0Sg#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">paste la cuptor<\/a> delicioase sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-cu-continut-ridicat-de-proteine-cu-sos-cremos-de-mazare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">paste cu sos<\/a>. \u00cen loc de pastele care con\u021bin gluten trebuie s\u0103 aleag\u0103 alternative f\u0103r\u0103 gluten.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Desigur, cu ajutorul urm\u0103toarelor alternative, chiar \u0219i cei care nu urmeaz\u0103 o diet\u0103 strict\u0103 f\u0103r\u0103 gluten, dar sufer\u0103 de probleme cu digestia glutenului, \u00ee\u0219i pot diversifica dieta. Chiar \u0219i persoanele care doar vor s\u0103-\u0219i <\/span><b>diversifice dieta<\/b><span style=\"font-weight: 400\"> vor aprecia selec\u021bia. Noi tipuri de paste v\u0103 pot condimenta dieta \u00eentruc\u00e2t sunt diferite \u00een ceea ce prive\u0219te gustul \u0219i textura.<\/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>1. Paste de hri\u0219c\u0103<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/hrisca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hri\u0219ca<\/strong><\/a> apar\u021bine a\u0219a-numitelor <strong>pseudocereale<\/strong>. Este o surs\u0103 bun\u0103<strong> de vitamine B<\/strong>, <strong>zinc<\/strong>,<strong> cupru<\/strong>,<strong> magneziu<\/strong> \u0219i<strong> fier<\/strong>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hri\u0219ca \u0219i pastele de hri\u0219c\u0103 con\u021bin o propor\u021bie mare de <strong>fibre<\/strong>, o parte fiind <strong>amidon rezistent<\/strong>. Amidonul rezistent &#8220;hr\u0103ne\u0219te&#8221; bacteriile intestinale, iar rezultatul \u00eel reprezint\u0103 formarea <strong>de acizi gra\u0219i cu lan\u021b scurt<\/strong>, care&nbsp; apoi hr\u0103nesc celulele mucoasei intestinale \u0219i astfel sus\u021bin digestia \u0219i starea general\u0103 de 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>De asemenea, con\u021binutul de bioflavonoid <a href=\"https:\/\/gymbeam.ro\/rutina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rutin\u0103<\/a> este tipic pentru hri\u0219c\u0103. Are efecte antiinflamatorii \u0219i antioxidante, sus\u021bin\u00e2nd astfel s\u0103n\u0103tatea \u0219i flexibilitatea vaselor sanguine. <span style=\"color: #ff6600\" class=\"tadv-color\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pastele de hri\u0219c\u0103 pot fi savurate \u0219i ca desert. Au un gust foarte bun, de exemplu, \u00een combina\u021bie cu br\u00e2nz\u0103 quark, mere, fructe oleaginoase \u0219i scor\u021bi\u0219oar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de hri\u0219c\u0103 (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Paste de porumb<\/strong><\/h3>\n\n\n\n<p>\u00cen compara\u021bie cu alte tipuri de paste f\u0103r\u0103 gluten, acesta e aseam\u0103n\u0103 cel mai mult cu pastele de gr\u00e2u clasice. Au o consisten\u021b\u0103 similar\u0103 \u0219i un gust pl\u0103cut. Porumbul este bogat \u00een <strong>potasiu<\/strong>,&nbsp;<strong>vitamina C<\/strong> \u0219i<strong> vitamine B.<\/strong> De asemenea, con\u021bine <a href=\"https:\/\/gymbeam.ro\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-caroten<\/strong><\/a> \u0219i <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>, care au efecte antioxidante \u0219i sunt importante, de exemplu, pentru s\u0103n\u0103tatea ochilor. Pastele de porumb sunt \u0219i o surs\u0103 bun\u0103 de <strong>fibre <\/strong>cu 11g pe 100g. <span style=\"color: #ff6600\" class=\"tadv-color\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de porumb (100 g de paste nefierte):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th>Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/th><th><p style=\"text-align: center\">Proteine<\/p><\/th><th><p style=\"text-align: center\">Gr\u0103simi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td>7.8 g<\/td><td>2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Paste de orez<\/strong><\/h3>\n\n\n\n<p>Pastele de orez reprezint\u0103 baza multor preparate asiatice \u0219i datorit\u0103 gustului neutru, se poate combina u\u0219or cu alte alimente. \u00cen plus, nu sunt dificil de preparat. De multe ori, trebuie doar s\u0103 le scufunda\u021bi \u00een ap\u0103 clocotit\u0103 timp de c\u00e2teva minute, iar garnitura este gata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orezul alb este <strong>s\u0103rac \u00een fibre, minerale \u0219i vitamine<\/strong>. Are chiar o cantitate de fibre mai mic\u0103 dec\u00e2t a f\u0103inii albe de gr\u00e2u. \u00cen timpul proces\u0103rii orezului, cojile bobului de orez sunt \u00eendep\u0103rtate. Astfel r\u0103m\u00e2ne doar partea din mijloc a bobului, care este bogat \u00een special \u00een <strong>carbohidra\u021bi complec\u0219i<\/strong>. Pastele de orez au acelea\u0219i cantit\u0103\u021bi mici de al\u021bi nutrien\u021bi ca orezul \u00een sine. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,13]<\/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 avantajul lor \u00eel reprezint\u0103 <strong>digerabilitatea u\u0219oar\u0103<\/strong>. <a href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Orezul<\/a> este unul dintre pu\u021binele alimente pe care le pute\u021bi consuma chiar dac\u0103 ave\u021bi probleme digestive. Acest lucru este valabil \u0219i pentru pastele de orez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de orez (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"37858,37876,53080,53113,105097\" ><\/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=\"3_Paste_de_leguminoase\"><\/span><strong>3. Paste de leguminoase<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recomand\u0103rile nutri\u021bionale din majoritatea \u021b\u0103rilor convin c\u0103 ar trebui s\u0103 consuma\u021bi <b>cel pu\u021bin dou\u0103 por\u021bii de leguminoase pe s\u0103pt\u0103m\u00e2n\u0103<\/b> (o por\u021bie reprezint\u0103 cam dimensiunea <strong>pumnului<\/strong>). La prima vedere, pare o sarcin\u0103 simpl\u0103, dar de fapt, mul\u021bi oameni au probleme \u00een a respecta aceast\u0103 recomandare. Problema este c\u0103 de multe ori oamenii nu \u0219tiu cum s\u0103 preg\u0103teasc\u0103 corect <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoasele<\/a>, s\u0103 le condimenteze \u0219i s\u0103 se asigure c\u0103 nu provoac\u0103 gaze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema referitoare la digestie poate fi rezolvat\u0103 prin <strong>\u00eenmuierea repetat\u0103<\/strong> a leguminoaselor \u00eenainte de g\u0103tire. Astfel, substan\u021bele care provoac\u0103 balonarea sunt <strong>levigate<\/strong> din leguminoase. Apa \u00een care substan\u021bele sunt levigate trebuie <b>aruncat\u0103<\/b>. O leguminoas\u0103 care \u00een mod natural provoac\u0103 mai pu\u021bin\u0103 balonare este, de exemplu, <a href=\"https:\/\/gymbeam.ro\/paste\/linte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lintea ro\u0219ie<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Leguminoasele din conserv\u0103 <\/b>sau <b>sterilizate<\/b>, precum <a href=\"https:\/\/gymbeam.ro\/bio-naut-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u0103utul<\/a> sau <a href=\"https:\/\/gymbeam.ro\/bio-fasole-neagra-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fasolea<\/a>, v\u0103 pot face via\u021ba mai u\u0219oar\u0103 \u00eentruc\u00e2t nu trebuie s\u0103 le g\u0103ti\u021bi \u00eenainte de servire.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lipsa imagina\u021biei pentru crearea de re\u021bete poate fi rezolvat\u0103 u\u0219or. Doar c\u0103uta\u021bi pu\u021bin pe google \u0219i ve\u021bi g\u0103si <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/retete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">re\u021bete<\/a> suficiente pentru cel pu\u021bin c\u00e2teva luni. Totu\u0219i, dac\u0103 pur \u0219i simplu nu v\u0103 plac leguminoasele sau crede\u021bi cu \u00eenc\u0103p\u0103\u021b\u00e2nare c\u0103 nu le pute\u021bi tolera \u00een alimente, ave\u021bi op\u021biunea de a alege leguminoase sub form\u0103 de <strong>paste<\/strong>. Astfel ve\u021bi rezolva toate neajunsurile men\u021bionate, deci oricine vrea s\u0103 includ\u0103 mai multe leguminoase \u00een diet\u0103 le poate savura<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"Beneficiile pastelor de leguminoase\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1. Leguminoasele sunt bogate \u00een proteine<\/strong><\/h3>\n\n\n\n<p>Spre deosebire de cereale, leguminoasele sunt considerate un <strong>aliment proteic<\/strong>. Totu\u0219i, trebuie s\u0103 ave\u021bi \u00een vedere c\u0103 proteinele din surse vegetale <strong>nu sunt complete<\/strong>, deoarece <strong>nu con\u021bin<\/strong> to\u021bi <strong>aminoacizii esen\u021biali (EAK) \u00een cantit\u0103\u021bi suficiente<\/strong>. Lan\u021burile proteice sunt formate din <strong>aminoacizi<\/strong>, \u00een timp ce <a href=\"https:\/\/gymbeam.ro\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminoacizii esen\u021biali<\/strong><\/a> sunt cei pe care organismul <strong>nu-i poate sintetiza<\/strong> \u0219i trebuie s\u0103-i primeasc\u0103 din <strong>alimente<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar tot ce trebuie s\u0103 face\u021bi, este s\u0103 suplimenta\u021bi leguminoasele cu cereale, care v\u0103 vor oferi un spectru de aminoacizi mai bun. Ad\u0103ug\u00e2nd carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103<\/a> sau, de exemplu, o alternativ\u0103 vegetal\u0103 la carne, crea\u021bi o mas\u0103 bogat\u0103 \u00een proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de sfaturi privind surse de proteine de origine vegetal\u0103, citi\u021bi 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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Sunt unele dintre cele mai bune surse de fibre<\/strong><\/h3>\n\n\n\n<p>Leguminoasele au mai multe <a href=\"https:\/\/gymbeam.ro\/fibre\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a> dec\u00e2t legumele, fructele sau <a href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cerealele<\/a> integrale. 100 g de maz\u0103re crud\u0103 con\u021bine \u00een jur de 13 g de fibre. Pastele de leguminoase \u00ee\u0219i p\u0103streaz\u0103 con\u021binutul ridicat de legume &#8211; 100 g de <a href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste de maz\u0103re<\/a> nefierte au aproximativ 14 g de fibre. \u00cen compara\u021bie, 100 g de morcovi au 3 g de fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leguminoasele \u0219i pastele de leguminoase pot ajuta la <strong>cre\u0219terea semnificativ\u0103 a cantit\u0103\u021bii de fibre<\/strong> din diet\u0103.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibrele sunt esen\u021biale pentru <strong>func\u021bionarea normal\u0103 a tractului digestiv<\/strong>. Nu doar ajut\u0103 la buna func\u021bionare a tranzitului intestinal, ci dup\u0103 cum am men\u021bionat, serve\u0219te \u0219i ca hran\u0103 pentru bacteriile benefice din intestine. <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<p>Consumul de leguminoase este asociat cu valori mai bune ale <strong>colesterolului<\/strong>,&nbsp;<strong>tensiune arterial\u0103 mai mic\u0103,<\/strong> valori<strong> mai mici ale zah\u0103rului din s\u00e2nge<\/strong> \u00een cazul diabetului zaharat de tip 2 \u0219i multe alte beneficii pentru s\u0103n\u0103tate. Toate cel de mai sus au leg\u0103tur\u0103 cu con\u021binutul mare de <strong>fibre<\/strong>. \u00cen plus, acest nutrient are capacitatea de a <b>v\u0103 s\u0103tura<\/b> mai bine \u0219i astfel a v\u0103 ajuta s\u0103 <b>men\u021bine\u021bi <\/b>sau <strong>s\u0103 reduce\u021bi greutatea corporal\u0103. <\/strong><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<h3 class=\"wp-block-heading\"><strong>Ce paste de leguminoase pute\u021bi alege?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Paste de n\u0103ut<\/strong><\/h4>\n\n\n\n<p>N\u0103utul, denumit \u0219i fasole Garbanzo, este o surs\u0103 excelent\u0103 de <strong>acid<\/strong>&nbsp;<strong>folic <\/strong>(100 g de n\u0103ut crud con\u021bine 370% din aportul zilnic recomandat). Acest nutrient are un loc de ne\u00eenlocuit \u00een dezvoltarea \u021besuturilor, \u00een dezvoltarea sistemului nervos sau \u00een formarea ADN-ului. N\u0103utul este bogat \u0219i \u00een <strong>cupru<\/strong>,&nbsp;<strong>mangan<\/strong>,&nbsp;<strong>fier<\/strong>, <strong>fosfor<\/strong>, <strong>potasiu<\/strong>, <strong>magneziu<\/strong> \u0219i <strong>acizi gra\u0219i nesatura\u021bi<\/strong>. \u00cen compara\u021bie cu alte leguminoase, are \u0219i un con\u021binut favorabil de aminoacizi esen\u021biali. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, con\u021bine o cantitate mare de <a href=\"https:\/\/gymbeam.ro\/bitartrat-de-colina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">colin\u0103<\/a>, necesar\u0103 pentru transmiterea corect\u0103 a informa\u021biilor de la creier la mu\u0219chi. Joac\u0103 un rol important \u0219i \u00een metabolismul gr\u0103simii. <span style=\"color: #ff6600\" class=\"tadv-color\">[4,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u0103utul \u0219i <a href=\"https:\/\/gymbeam.ro\/paste\/naut\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pastele de n\u0103ut<\/a> au un efect pozitiv asupra compozi\u021biei <strong>microbiotei intestinale <\/strong>datorit\u0103 con\u021binutului ridicat de <strong>fibre<\/strong>&nbsp;<span style=\"font-weight: bold\">solubile&nbsp;<\/span><span style=\"text-align: inherit\">(o mare parte o reprezint\u0103 <\/span><strong style=\"text-align: inherit\">rafinoza<\/strong><span style=\"text-align: inherit\">). Acest tip de fibre, &#8220;hr\u0103nesc&#8221; bacteriile intestinale deja men\u021bionate. Ulterior acestea afecteaz\u0103 sistemul imunitar, s\u0103n\u0103tatea tractului digestiv, etc. <\/span><a style=\"text-align: inherit;background-color: #ffffff\" href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\" class=\"ek-link\"><span class=\"tadv-color\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de n\u0103ut (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Paste de linte<\/strong><\/h4>\n\n\n\n<p>Majoritatea pastelor de linte sunt ob\u021binute din <strong>linte ro\u0219ie<\/strong>. O caracteristic\u0103 a acesteia o reprezint\u0103 con\u021binutul redus de substan\u021be care provoac\u0103 gaze. Lintea con\u021bine cel mai mult <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fier\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fier<\/strong><\/a><strong>&nbsp;<\/strong>dintre toate leguminoasele &#8211; de p\u00e2n\u0103 la <strong>de dou\u0103-trei ori mai mult <\/strong>dec\u00e2t celelalte. Aceast\u0103 informa\u021bie poate fi esen\u021bial\u0103 pentru vegetarieni, vegani \u0219i toate persoanele care au o problem\u0103 cu aportul zilnic de fier suficient. Totu\u0219i, rata de absorb\u021bie a fierului din surse de origine vegetal\u0103 (con\u021bin a\u0219a numitul <strong>fier<\/strong> <strong>non-heme<\/strong>) nu este la fel de bun\u0103 ca a celui din surse de origine animal\u0103 (con\u021bin a\u0219a numitul <strong>fier<\/strong> <strong>heme<\/strong>). Pute\u021bi sus\u021bine rata de absorb\u021bie prin combinarea surselor de origine vegetal\u0103 de fier cu, de exemplu, alimente care con\u021bin <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-c\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina C<\/strong><\/a> sau cu surse de fier de origine <strong>animal\u0103 <\/strong>(carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, ou\u0103). <span style=\"color: #ff6600\" class=\"tadv-color\">[6,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin combinarea <a href=\"https:\/\/gymbeam.ro\/bio-paste-din-linte-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pastelor de linte<\/a> cu legume care con\u021bin vitamina C, absorb\u021bia fierului va cre\u0219te. Prepara\u021bi-le de exemplu cu ardei gras, care are cel mai mare con\u021binut al acestei vitamine sau inspira\u021bi-v\u0103 din re\u021beta noastr\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-din-linte-cu-sos-cremos-de-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste cu sos de ro\u0219ii<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, lintea este o surs\u0103 excelent\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>, <strong>tiamin\u0103<\/strong> (vitamina B1),&nbsp;<strong>cupru<\/strong>,&nbsp;<strong>mangan<\/strong> \u0219i alte vitamine \u0219i minerale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen compara\u021bie cu alte leguminoase, are cel mai mare con\u021binut de <strong>polifenoli<\/strong>. Aceste substan\u021be au efecte antioxidante, sunt antibacteriene, antiinflamatorii \u0219i au \u00een general un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de linte (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Paste de maz\u0103re<\/strong><\/h4>\n\n\n\n<p>Maz\u0103rea este o surs\u0103 foarte bun\u0103 de <strong>tiamin\u0103 <\/strong>(<strong>vitamina B1<\/strong>) \u0219i alte vitamine B. 100 g de maz\u0103re crud\u0103 con\u021bine p\u00e2n\u0103 la 70% aportul zilnic recomandat de tiamin\u0103. Aceast\u0103 vitamin\u0103 este o parte necesar\u0103 a unei serii de enzime implicate \u00een convertirea energiei \u00een celule. Maz\u0103rea \u0219i <a href=\"https:\/\/gymbeam.ro\/100-paste-fusilli-din-mazare-green-apotheke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pastele de maz\u0103re<\/a> sunt bogate \u0219i \u00een <strong>mangan<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/alte-vitamine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina K<\/strong><\/a><strong>, potasiu<\/strong>, <strong>fosfor <\/strong>\u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziu<\/strong><\/a>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\" class=\"ek-link\"><span class=\"tadv-color\">[5]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pastele de maz\u0103re, care la fel ca alte paste din leguminoase, sunt bogate \u00een <strong>proteine<\/strong>, pot servi ca o baz\u0103 bun\u0103 pentru multe preparate f\u0103r\u0103 carne. Combina\u021bi-le cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> \u0219i iaurt sau prepara\u021bi o versiune pur vegetal\u0103 cu tofu sau al\u021bi \u00eenlocuitori ai c\u0103rnii. Ca alternativ\u0103, v\u0103 pute\u021bi inspira din re\u021beta noastr\u0103 de <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-cu-continut-ridicat-de-proteine-cu-sos-cremos-de-mazare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste de maz\u0103re cu sos de maz\u0103re.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor de maz\u0103re (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Paste proteice<\/strong><\/h4>\n\n\n\n<p>Pe pia\u021b\u0103, pute\u021bi g\u0103si multe tipuri de paste, a c\u0103ror baz\u0103 o reprezint\u0103 cerealele sau leguminoasele <strong>\u00eembog\u0103\u021bite cu proteine<\/strong>. Prin combinarea <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paste-proteice-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cerealelor, leguminoaselor \u0219i a proteinelor din leguminoase,<\/a> pute\u021bi crea o garnitur\u0103 cu <strong>o cantitate mai mare de proteine<\/strong> (12 g de proteine \u00een o por\u021bie de 60 g ) \u0219i un raport \u00eembun\u0103t\u0103\u021bit al <strong>acizilor gra\u0219i esen\u021biali<\/strong>. Dac\u0103 alege\u021bi <a href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste din leguminoase,<\/a> pute\u021bi consuma cu u\u0219urin\u021b\u0103 p\u00e2n\u0103 la <strong>20 g de proteine<\/strong> \u00eentr-o por\u021bie (60 g de paste nefierte). Dar este important s\u0103 citi\u021bi etichetele, deoarece cantitatea de proteine ad\u0103ugate poate varia \u00een fiecare produs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Inspira\u021bi-v\u0103 din aceste re\u021bete nutritive \u0219i suplimenta\u021bi-v\u0103 dieta cu leguminoase \u0219i proteine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><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><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tempeh-stroganoff-cu-paste-proteice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tempeh Stroganoff cu paste proteice<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor proteice (100 g de paste nefierte):<\/strong><\/h5>\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\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Paste_konjac_Noodles\"><\/span><strong>4. Paste konjac (Noodles)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste paste pot fi o alegere excelent\u0103 pentru pierderea \u00een greutate. De ce? C\u00e2nd analiza\u021bi ingredientele \u0219i eticheta nutri\u021bional\u0103 a <a href=\"https:\/\/gymbeam.ro\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pastelor Konjac<\/a>, probabil ve\u021bi fi surprin\u0219i de <strong>valoare energetic\u0103 extrem de redus\u0103<\/strong> (7 kcal\/100 g) \u0219i <strong>con\u021binutul de zero carbohidra\u021bi. <\/strong>Totu\u0219i acestea nu sunt un miracol creat din nimic, ci un aliment ob\u021binut din <b>ap\u0103 <\/b>\u0219i <strong>glucomanan<\/strong>, care sunt fibre con\u021binute de r\u0103d\u0103cina de <strong>konjac<\/strong>. Konjac provine din Asia \u0219i este alc\u0103tuit \u00een special din glucomananul men\u021bionat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glucomananul<\/a> reprezint\u0103 <strong>fibre solubile<\/strong> care <strong>absorb apa <\/strong>\u0219i astfel v\u0103 satur\u0103 eficient, \u00eencetine\u0219te <strong>absorb\u021bia nutrien\u021bilor<\/strong> \u00een s\u00e2nge \u0219i serve\u0219te ca <strong>hran\u0103 pentru bacteriile intestinale<\/strong>. Capacitatea glucomananului de a se ata\u0219a de ap\u0103 este folosit\u0103 \u0219i \u00een produc\u021bia de paste, deoarece mai mult de 90% din con\u021binutul acestora este alc\u0103tuit din <strong>ap\u0103<\/strong>.&nbsp;<a href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\" class=\"ek-link\"><span class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este bine s\u0103 include\u021bi paste konjac \u00een diet\u0103 dac\u0103 vre\u021bi s\u0103 reduce\u021bi aportul energetic \u0219i s\u0103 pierde\u021bi \u00een greutate. <strong>Pastele nu con\u021bin carbohidra\u021bi<\/strong>, au <strong>o valoare energetic\u0103 neglijabil\u0103<\/strong> \u0219i sunt foarte s\u0103\u021bioase datorit\u0103 con\u021binutului de <strong>fibre<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prepara\u021bi-le, de exemplu, cu <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-paste-fara-calorii-cu-sos-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sos Bolognese <\/a>\u0219i vede\u021bi chiar voi care sunt beneficiile!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Valoare energetic\u0103 medie \u0219i con\u021binut de nutrien\u021bi al pastelor konjac (100 g de paste nefierte):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Valoare energetic\u0103<\/th><th><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/th><th><p style=\"text-align: center\">Proteine<\/p><\/th><th><p style=\"text-align: center\"><strong>Gr\u0103simi<\/strong><\/p><\/th><th><p style=\"text-align: center\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/td><td>2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_gatesc_pastele\"><\/span><strong>Cum se g\u0103tesc pastele?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pastele sunt tentante datorit\u0103 <strong>prepar\u0103rii simple <\/strong>\u0219i <strong>rapide<\/strong>. Doar fierbe\u021bi ap\u0103 \u0219i g\u0103ti\u021bi-le at\u00e2t c\u00e2t este men\u021bionat pe <strong>ambalaj<\/strong>. Totu\u0219i, fiecare tip de paste necesit\u0103 un timp de g\u0103tire diferit, deci asigura\u021bi-v\u0103 c\u0103 citi\u021bi <b>ambalajul <\/b>cu aten\u021bie. Dar, \u00een majoritatea cazurilor, pastele vor fi gata \u00een 10 minute. Scurge\u021bi pastele \u0219i cl\u0103ti\u021bi-le sub ap\u0103 curent\u0103 astfel \u00eenc\u00e2t s\u0103 nu se lipeasc\u0103 \u0219i s\u0103 reprezint\u0103 o baz\u0103 pentru un preparat nutritiv.<\/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=\"Cate_calorii_si_cati_nutrienti_au_diferite_tipuri_de_paste\"><\/span><strong>C\u00e2te calorii \u0219i c\u00e2\u021bi nutrien\u021bi au diferite tipuri de paste?<\/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\">Paste<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Carbohidra\u021bi<\/p><\/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\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>F\u0103in\u0103 alb\u0103 de gr\u00e2u<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>F\u0103in\u0103 integral\u0103 de gr\u00e2u<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Secar\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hri\u0219c\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Porumb<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Orez<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u0103ut<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maz\u0103re<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/bio-paste-din-linte-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Paste de linte ro\u0219ie<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Konjac<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\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>Pastele albe clasice sunt o garnitur\u0103 gustoas\u0103 popular\u0103, dar s\u0103rac\u0103 \u00een nutrien\u021bi. Cu siguran\u021b\u0103 <strong>nu este necesar\u0103 evitarea<\/strong> acestei pl\u0103ceri \u0219i eliminarea sa din diet\u0103. Totu\u0219i, va fi mai bine pentru s\u0103n\u0103tate dac\u0103 le \u00eenlocui\u021bi cu <strong>alternative mai nutritive<\/strong>.&nbsp;<strong>Pastele integrale<\/strong> v\u0103 vor oferi un con\u021binut mai mare de <strong>fibre<\/strong> \u0219i <strong>micronutrien\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi cre\u0219te con\u021binutul de<strong> fibre, micronutrien\u021bi <\/strong>\u0219i <strong>proteine<\/strong> folosind <strong>paste de leguminoase<\/strong>. Dac\u0103 ave\u021bi nevoie de o <strong>alternativ\u0103 f\u0103r\u0103 gluten<\/strong> sau doar vre\u021bi <strong>s\u0103 v\u0103 diversifica\u021bi dieta<\/strong>, pute\u021bi alege din multe <strong>op\u021biuni f\u0103r\u0103 gluten. <\/strong>Toate tipurile de paste despre care am discutat, \u00eempreun\u0103 cu cele cu foarte pu\u021bine calorii din <strong>konjac<\/strong>, sunt potrivite pentru <strong>pierderea \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 a\u021bi \u00eenv\u0103\u021bat ceva nou din acest articol, nu \u00eel \u021bine\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\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>V-ar pl\u0103cea s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u clasice cu o alternativ\u0103 mai nutritiv\u0103, dar nu \u0219ti\u021bi cum? Articolul de ast\u0103zi v\u0103 va prezenta mai multe tipuri de paste care vor rezolva aceast\u0103 problem\u0103.<\/p>\n","protected":false},"author":156,"featured_media":390844,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6974,7358,6326,6674],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394811","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-alimente-cu-un-continut-scazut-de-calorii","9":"tag-nutritie","10":"tag-paste","11":"tag-plan-alimentar","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>Cum s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u obi\u0219nuite? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce sunt pastele \u0219i de c\u00e2te tipuri sunt? \u00cenlocui\u021bi pastele de gr\u00e2u cu paste integrale sau din leguminoase \u0219i completa\u021bi dieta cu fibre, proteine \u0219i vitamine.\" \/>\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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u obi\u0219nuite? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce sunt pastele \u0219i de c\u00e2te tipuri sunt? \u00cenlocui\u021bi pastele de gr\u00e2u cu paste integrale sau din leguminoase \u0219i completa\u021bi dieta cu fibre, proteine \u0219i vitamine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-12T10:55:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T13:30:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-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=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Cum s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u obi\u0219nuite?\",\"datePublished\":\"2022-10-12T10:55:54+00:00\",\"dateModified\":\"2024-05-27T13:30:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\"},\"wordCount\":3381,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png\",\"keywords\":[\"alimente cu un con\u021binut sc\u0103zut de calorii\",\"nutri\u021bie\",\"paste\",\"plan alimentar\"],\"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\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\",\"name\":\"Cum s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u obi\u0219nuite? 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