{"id":25018,"date":"2019-02-10T10:02:26","date_gmt":"2019-02-10T08:02:26","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=25018"},"modified":"2022-12-28T13:53:13","modified_gmt":"2022-12-28T12:53:13","slug":"lhivern-verdures-i-fruites-riques-vitamina-c","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/02\/10\/lhivern-verdures-i-fruites-riques-vitamina-c\/","title":{"rendered":"A l’hivern, verdures i fruites riques en vitamina C"},"content":{"rendered":"

RECOMANAT PER
\nBio Space, la teva botiga ecol\u00f2gica
\n<\/strong><\/p>\n

\"\"<\/p>\n

Amb les fredes temperatures de l’hivern, el nostre cos necessita consumir aliments calents, energ\u00e8tics i nutritius. Segons la Medicina Tradicional Xinesa<\/a> \u00e9s una estaci\u00f3 per enfortir-nos i no ens podem permetre entrar en d\u00e8ficit.<\/p>\n

\"En<\/p>\n

\u00c9s \u00e8poca de protegir-nos del fred i reconfortar-nos amb coccions llargues de plats de cullera com les sopes, brous i cremes que ens aporten hidrataci\u00f3, faciliten la digesti\u00f3 i l’absorci\u00f3 de nutrients. Es poden combinar amb llegums, cereals i algues per tenir un primer plat suculent i delici\u00f3s o fins i tot un plat \u00fanic complet si incloem llegum i cereal (prote\u00efna completa).<\/p>\n

El blat sarra\u00ed o fajol \u00e9s un pseudocereal de naturalesa calenta que no pot faltar en el nostre rebost a l’estaci\u00f3 m\u00e9s freda de l’any. Cont\u00e9 tots els amino\u00e0cids essencials, \u00e9s ric en antioxidants i minerals (mangan\u00e8s, coure, magnesi i fibra) i est\u00e0 lliure de gluten. A m\u00e9s, \u00e9s molt interessant per a diab\u00e8tics perqu\u00e8 no augmenta els nivells de sucre en sang de manera brusca.<\/p>\n

Fes amistat amb les cruc\u00edferes<\/h3>\n

Sembla que els mesos de fred la varietat de verdures i hortalisses \u00e9s m\u00e9s redu\u00efda, per\u00f2 la terra ens ofereix just el que el nostre cos necessita per afrontar el fred, la sequedat i per estimular el sistema immunol\u00f2gic.<\/p>\n

Molta gent no \u00e9s molt amiga de la fam\u00edlia de les cols, anomenades cruc\u00edferes, per\u00f2 la veritat \u00e9s que s\u00f3n les reines de l’hivern per les seves propietats nutricionals i no \u00e9s per menys. Parlem de col, col arrissada o kale, br\u00f2quil, coliflor o col llombarda, entre d’altres.<\/p>\n

S\u00f3n riques en vitamina C, un antioxidant que estimula el sistema immunitari i ens ajuda a absorbir el ferro. Tamb\u00e9 en vitamina A, en forma de betacarotens que ens cuiden la vista i pell i protegeixen les nostres mucoses d’infeccions. A m\u00e9s, \u00e9s una de les millors fonts de calci assimilable. Est\u00e0 especialment present en el tronc del br\u00f2quil, aix\u00ed que no el llencis. Talla’l a trossets petits o guarda’l per a sopes o cremes. Finalment, destaquen en sofre que ajuda al nostre fetge en el seu proc\u00e9s de depuraci\u00f3 i s\u00f3n reconegudes en m\u00faltiples estudis com protectores enfront de diversos tipus de c\u00e0ncer gr\u00e0cies als seus principis actius.<\/p>\n

Pots anar variant cada setmana el seu consum i preparacions per no avorrir-te. Aqu\u00ed van unes quantes idees que t\u2019agradaran: fals arr\u00f2s de coliflor picat amb verduretes, fals couscous de br\u00f2quil, beixamel de coliflor, kale ben estovada amb massatge d\u2019oli d’oliva per a amanida o xips de kale al forn amanida amb les teves esp\u00e8cies favorites. No t’oblidis de la col fermentada o xukrut, una aportaci\u00f3 probi\u00f2tica (bacteris amics) per als teus intestins.<\/p>\n

Fruites c\u00edtriques<\/h3>\n

I per descomptat les fruites estrella de l’hivern s\u00f3n els c\u00edtrics, rics en vitamina C que ens ajudaran a recuperar-nos de refredats i infeccions diverses, frenen els processos d’oxidaci\u00f3 i ens ajuden a absorbir el ferro no hemo de llegums i verdures de fulla verda. Les fruites c\u00edtriques s\u00f3n les taronges, mandarines, aranja, llimona i llima.<\/p>\n

No llencis la pell dels c\u00edtrics! Per exemple, la pell de mandarina ecol\u00f2gica \u00e9s molt \u00fatil per fer infusions relaxants i calmants. Cont\u00e9 antioxidants que protegeixen la salut de les art\u00e8ries. Tamb\u00e9 ajuda a eliminar l’edema o peus i turmells inflats causats per fred intern.<\/p>\n

Acabem amb els kiwis, que tenen el doble de vitamina C que les taronges. Una curiositat, prendre dos kiwis en dej\u00fa millora el restrenyiment i si els menges a la nit ajuden a combatre l’insomni.<\/p>\n

*La suplementaci\u00f3 ha de ser prescrita i supervisada per un professional de la salut.<\/em><\/p>\n

\"biospace<\/p>\n

Autora:\u00a0<\/strong>Lluca Rullan<\/a>, periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva integrativa<\/p>\n

Bio Eco Actual<\/em><\/strong>,\u00a0el teu mensual 100% ecol\u00f2gic<\/em>
\nLlegir\u00a0Bio Eco Actual\u00a0Febrer 2019<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

RECOMANAT PER Bio Space, la teva botiga ecològica Amb les fredes temperatures de l’hivern, el nostre cos necessita consumir aliments calents, energètics i nutritius. Segons la Medicina Tradicional Xinesa és una estació per enfortir-nos i no ens podem permetre entrar en dèficit.<\/p>\n","protected":false},"author":1,"featured_media":66599,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-25018","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"\nA l'hivern, verdures i fruites riques en vitamina C - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Amb les fredes temperatures de l'hivern, el nostre cos necessita consumir aliments calents, energ\u00e8tics i nutritius. 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