{"id":26993,"date":"2019-07-04T07:48:15","date_gmt":"2019-07-04T05:48:15","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=26993"},"modified":"2022-12-28T13:53:14","modified_gmt":"2022-12-28T12:53:14","slug":"lestiu-fruites-i-verdures-hidratants","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/07\/04\/lestiu-fruites-i-verdures-hidratants\/","title":{"rendered":"A l’estiu, fruites i verdures hidratants"},"content":{"rendered":"

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

\"\"<\/p>\n

Les elevades temperatures estivals conviden a seguir una alimentaci\u00f3 fresca, lleugera i molt hidratant<\/strong> per reposar la p\u00e8rdua de l\u00edquids per la suor. Deixem totalment enrere les coccions llargues i els aliments molt secs o concentrats que aporten massa calor i ens ressecarien els l\u00edquids interns.<\/p>\n

<\/p>\n

\"En<\/p>\n

Les amanides<\/strong> seran les reines d’aquesta estaci\u00f3, especialment al migdia. Les podem combinar amb llegum i \/ o cereal per fer-nos un plat complet i nutritiu. Un tabule de quinoa o cous cous acompanyat d’hummus, una amanida de llenties amb menta i llavors. Fins i tot podem aprofitar hortalisses com el carbass\u00f3 per preparar-lo tallat a manera d’espagueti amb un pesto d’alf\u00e0brega i anacards o com a base d’una amanida.<\/p>\n

A la nit, ens decantarem per verdures cuinades<\/strong> que podem refrigerar o prendre a temperatura ambient o amb un saltat r\u00e0pid. Una bona opci\u00f3 s\u00f3n les cremes fredes amb les hortalisses d’estiu com una crema de carbass\u00f3 o de cogombre amb alvocat; una escalivada de pebrots vermells i alberg\u00ednies, o ratatouille amb verdures d’estiu (alberg\u00ednia, carbass\u00f3, pebrot vermell, patata i ceba al forn amb salsa de tom\u00e0quet casolana).<\/p>\n

Hidrata’t amb fruites<\/h3>\n

A l’estiu les fruites guanyen protagonisme perqu\u00e8 s\u00f3n una bona font d’hidrataci\u00f3 carregada de vitamines i minerals. Millor que qualsevol isot\u00f2nic! \u00c9s \u00e8poca de s\u00edndria i mel\u00f3, albercocs, nectarines i pr\u00e9ssecs, paraguaios i mangos. Moltes d’elles s\u00f3n riques en provitamina A en forma de betacarotens que els donen el color ataronjat i ens protegeixen la pell i la vista.<\/p>\n

Tamb\u00e9 \u00e9s \u00e8poca de prunes, maduixes i gerds. Destaquen en licop\u00e8<\/strong>, un pigment que li confereix el color vermell amb propietats antioxidants<\/strong> que protegeixen les c\u00e8l\u00b7lules dels radicals lliures i \u00e9s benefici\u00f3s per a la salut cardiovascular.<\/p>\n

La s\u00edndria o el pr\u00e9ssec queden molt bons en gaspatxo<\/p><\/blockquote>\n

A m\u00e9s de menjar-les senceres, podem incloure les fruites en amanides, fer una crema de mel\u00f3 o incorporar-les en deliciosos gaspatxos. La s\u00edndria o el pr\u00e9ssec per exemple queden molt bons en gaspatxo, substituint una quarta part de la quantitat de tom\u00e0quet.<\/p>\n

Per evitar el consum de refrescos que aporten molt sucre i no treuen la set, podem preparar aig\u00fces infusionades amb fruites i herbes arom\u00e0tiques<\/strong>. La menta t\u00e9 propietats refrescants i combina amb moltes fruites, per\u00f2 tamb\u00e9 en podem fer servir d\u2019altres que ens agradin com l’alf\u00e0brega, el roman\u00ed, l’esp\u00edgol o la s\u00e0lvia. Algunes idees: cogombre amb mel\u00f3 i menta, llimona amb menta, s\u00edndria amb menta o maduixes amb llimona i alf\u00e0brega.<\/p>\n

Tom\u00e0quet, el rei de l’estiu<\/h3>\n

Segons la Medicina Tradicional Xinesa, l’estiu \u00e9s l’estaci\u00f3 ideal per purificar i refrescar la sang. El seu color \u00e9s el vermell i la natura ens brinda diverses fruites i hortalisses vermelles, per\u00f2 sens dubte el tom\u00e0quet \u00e9s el rei de l’estiu.<\/p>\n

El tom\u00e0quet t\u00e9 naturalesa freda, calma la set i estimula la digesti\u00f3<\/p><\/blockquote>\n

Tot i que es puguin comprar tom\u00e0quets tot l’any, l’estiu \u00e9s la seva estaci\u00f3 i \u00e9s quan estan m\u00e9s carnosos, saborosos i amb aroma<\/strong>. S\u00f3n font de fibra, vitamines antioxidants (C, E, A) i del grup B (nodreixen el sistema nervi\u00f3s) i minerals com el potassi (evita rampes) o el f\u00f2sfor (energia per m\u00fasculs o teixits).<\/p>\n

Cal aprofitar per menjar-ne di\u00e0riament, sent l’amanida, el gaspatxo o salmorejo les versions m\u00e9s t\u00edpiques de l’estiu. El tom\u00e0quet t\u00e9 naturalesa freda, calma la set i estimula la digesti\u00f3. Per aquesta ra\u00f3, si per la calor no tenim molta gana, prendre un gaspatxo \u00e9s una molt bona opci\u00f3 per assegurar-nos una hidrataci\u00f3 carregada de nutrients i f\u00e0cil de digerir.<\/p>\n

\"biospace<\/p>\n

Autora:\u00a0<\/strong>Lluca Rullan<\/a>,\u00a0Periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva integrativa.<\/p>\n

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

RECOMANAT PER Bio Space, la teva botiga ecològica Les elevades temperatures estivals conviden a seguir una alimentació fresca, lleugera i molt hidratant per reposar la pèrdua de líquids per la suor. Deixem totalment enrere les coccions llargues i els aliments molt secs o concentrats que aporten massa calor i ens ressecarien els líquids interns.<\/p>\n","protected":false},"author":419,"featured_media":66605,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-26993","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"\nA l'estiu, fruites i verdures hidratants - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Les elevades temperatures conviden a seguir una alimentaci\u00f3 fresca, lleugera i hidratant per reposar la p\u00e8rdua de l\u00edquids: fruites i verdures s\u00f3n ideals\" \/>\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\/07\/04\/lestiu-fruites-i-verdures-hidratants\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A l'estiu, fruites i verdures hidratants\" \/>\n<meta property=\"og:description\" content=\"Les elevades temperatures conviden a seguir una alimentaci\u00f3 fresca, lleugera i hidratant per reposar la p\u00e8rdua de l\u00edquids: fruites i verdures s\u00f3n ideals\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2019\/07\/04\/lestiu-fruites-i-verdures-hidratants\/\" \/>\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=\"2019-07-04T05:48:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-28T12:53:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/07\/RECOMENAT_PER_BIOSPACE.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\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=\"3 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\\\/07\\\/04\\\/lestiu-fruites-i-verdures-hidratants\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/07\\\/04\\\/lestiu-fruites-i-verdures-hidratants\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"A l’estiu, fruites i verdures hidratants\",\"datePublished\":\"2019-07-04T05:48:15+00:00\",\"dateModified\":\"2022-12-28T12:53:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/07\\\/04\\\/lestiu-fruites-i-verdures-hidratants\\\/\"},\"wordCount\":687,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/07\\\/04\\\/lestiu-fruites-i-verdures-hidratants\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2019\\\/07\\\/RECOMENAT_PER_BIOSPACE.jpg\",\"articleSection\":[\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/07\\\/04\\\/lestiu-fruites-i-verdures-hidratants\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/07\\\/04\\\/lestiu-fruites-i-verdures-hidratants\\\/\",\"name\":\"A l'estiu, fruites i verdures hidratants - 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