{"id":24950,"date":"2019-02-06T12:31:58","date_gmt":"2019-02-06T10:31:58","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=24950"},"modified":"2019-02-06T12:31:58","modified_gmt":"2019-02-06T10:31:58","slug":"cols-sanes-delicioses","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/02\/06\/cols-sanes-delicioses\/","title":{"rendered":"Cols, sanes i delicioses"},"content":{"rendered":"<p>Les <strong>cols<\/strong> pertanyen a la nutritiva fam\u00edlia de les cruc\u00edferes, caracter\u00edstica per els seus compostos ensofrats antioxidants que bloquegen la formaci\u00f3 de tumors. L&#8217;hivern \u00e9s el temps idoni per al seu consum, ja que les gelades suavitzen el seu sabor i les fan deliciosament dolces.\u00a0<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-24948\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles.jpg\" alt=\"Coles, sanas y deliciosas\" width=\"1000\" height=\"628\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles-300x188.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles-768x482.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles-696x437.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles-669x420.jpg 669w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>La millor manera d&#8217;aprofitar els seus nutrients \u00e9s en cru en amanida, tot i que tamb\u00e9 es poden prendre cuites amb poca aigua o al vapor. Aqu\u00ed, les repassem.<\/p>\n<p><strong>Br\u00f2quil:<\/strong> Es considera un superaliment per la seva gran riquesa en sulfuronano, un antioxidant marcadament anti-cancerigen, vitamines A, C, \u00e0cid f\u00f2lic, ferro i potassi. \u00c9s \u00fatil per a combatre la hipertensi\u00f3 i el colesterol. Delici\u00f3s en cru i cuinat al vapor o escaldat.<\/p>\n<p><strong>Col de Brussel\u00b7les:<\/strong> Rica en potassi, calci, f\u00f2sfor, magnesi, zinc i iode. Contenen clorofil\u00b7la i glucosinolats, aix\u00ed com vitamines A, C, K i un alt nivell d&#8217;\u00e0cid f\u00f2lic o B9. S\u00f3n gemmes que creixen al llarg de la tija formant cabdellets. El seu sabor intens \u00e9s molt apropiat per a estofats, al vapor o bullides amb pebre vermell i herbes carminatives.<\/p>\n<p><strong>Col Kale:<\/strong> Un superaliment per la seva alta concentraci\u00f3 de nutrients, vitamines A, B, C i K, ferro, calci, potassi, magnesi, flavonoides antioxidants i fibra. De fulla molt arrissada que es recol\u00b7lecta una a una, perqu\u00e8 no fa cabdell. Se sol menjar crua, amanida amb llimona. Es pot bullir i saltar en nombrosos plats.<\/p>\n<p><strong>Col llombarda:<\/strong> Aporta potassi, f\u00f2sfor, calci, ferro i vitamines A i C i molta fibra. El seu color morat intens delata la pres\u00e8ncia de antiocianines antioxidants. Ratllada en amanida combina amb pastanagues i saltada amb poma. \u00c9s ideal per elaborar confitats o pickles.<\/p>\n<p><strong>Col de cabdell:<\/strong> Bona font de calci, f\u00f2sfor, magnesi i potassi. Aporta vitamines A, C i B, especialment \u00e0cid f\u00f2lic. Deliciosa en bullits o trinxada amb patates i all fregit. Fermentada \u00e9s la base de la &#8220;Xucrut&#8221;, un probi\u00f2tic que refor\u00e7a la flora intestinal. Protegeix l&#8217;est\u00f3mac, \u00e9s relaxant i molt depurativa.<\/p>\n<p><strong>Col Romanesco:<\/strong> Coliflor antiga i atractiva de color verd llima amb una estructura fractal infinita. Rica en vitamines C, K i B9, comparteix les propietats de la fam\u00edlia. De sabor suau, combina molt b\u00e9 amb cereals i pasta, crua, cuita al vapor, saltada o gratinada.<\/p>\n<p><strong>Coliflor:<\/strong> Molt antioxidant i rica en vitamines C i B, especialment B9. Protegeix el sistema nervi\u00f3s per la seva concentraci\u00f3 en calci, f\u00f2sfor i magnesi. De color generalment blanc, tamb\u00e9 n&#8217;hi ha morades, amb antiocianines, o verdes, amb clorofil\u00b7la. Es pren crua en amanides, bullida, saltejada, gratinada o en tempura.<\/p>\n<p><strong>Autor:\u00a0<\/strong><a href=\"http:\/\/bonavida099.blogspot.com\/\" target=\"_blank\" rel=\"noopener\">Mercedes Blasco<\/a>. M\u00e0ster en Nutrici\u00f3 i Salut. Nutricionista vegetariana i fil\u00f2sofa.<\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>,<em>\u00a0el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/01\/BioEcoActual_Febrer_2019.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual\u00a0Febrer 2019<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les cols pertanyen a la nutritiva fam&iacute;lia de les cruc&iacute;feres, caracter&iacute;stica per els seus compostos ensofrats antioxidants que bloquegen la formaci&oacute; de tumors. L&rsquo;hivern &eacute;s el temps idoni per al seu consum, ja que les gelades suavitzen el seu sabor i les fan deliciosament dolces.&nbsp;<\/p>\n","protected":false},"author":1,"featured_media":24948,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7171],"tags":[],"class_list":["post-24950","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-superaliments"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Cols, sanes i delicioses - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Les cols pertanyen a la nutritiva fam\u00edlia de les cruc\u00edferes, caracter\u00edstica per els seus compostos ensofrats antioxidants que bloquegen la formaci\u00f3 tumoral\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2019\/02\/06\/cols-sanes-delicioses\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cols, sanes i delicioses\" \/>\n<meta property=\"og:description\" content=\"Les cols pertanyen a la nutritiva fam\u00edlia de les cruc\u00edferes, caracter\u00edstica per els seus compostos ensofrats antioxidants que bloquegen la formaci\u00f3 tumoral\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2019\/02\/06\/cols-sanes-delicioses\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-06T10:31:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/02\/temporada_coles.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/02\\\/06\\\/cols-sanes-delicioses\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/02\\\/06\\\/cols-sanes-delicioses\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/4eb27170188afd2546937159310c0273\"},\"headline\":\"Cols, sanes i delicioses\",\"datePublished\":\"2019-02-06T10:31:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/02\\\/06\\\/cols-sanes-delicioses\\\/\"},\"wordCount\":480,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/02\\\/06\\\/cols-sanes-delicioses\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2019\\\/02\\\/temporada_coles.jpg\",\"articleSection\":[\"Nutrici\u00f3\",\"Superaliments\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/02\\\/06\\\/cols-sanes-delicioses\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/02\\\/06\\\/cols-sanes-delicioses\\\/\",\"name\":\"Cols, sanes i delicioses - 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