{"id":28283,"date":"2019-10-22T08:30:14","date_gmt":"2019-10-22T06:30:14","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=28283"},"modified":"2022-12-28T13:53:15","modified_gmt":"2022-12-28T12:53:15","slug":"a-la-tardor-inclou-fruites-i-hortalisses","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/10\/22\/a-la-tardor-inclou-fruites-i-hortalisses\/","title":{"rendered":"A la tardor, inclou fruites i hortalisses per rebre el fred"},"content":{"rendered":"

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

\"\"<\/p>\n

Tots els canvis d’estaci\u00f3 tenen les seves particularitats, per\u00f2 potser la tardor \u00e9s el que m\u00e9s hem de cuidar. La caiguda de les fulles, la baixada de temperatures i els dies progressivament m\u00e9s curts ens avisen que comen\u00e7a una \u00e8poca de recolliment fins arribar a la cruesa de l’hivern<\/strong>. S’acaba la llum, la calor i l’expansi\u00f3 de l’estiu i l’energia tendeix cap a dins. \u00c9s important acompanyar aquest moviment de la natura amb l’alimentaci\u00f3 per enfortir el sistema immune i preparar-nos per l’arribada de l’\u00e8poca m\u00e9s freda i dels virus oportunistes.<\/p>\n

<\/p>\n

\"En<\/p>\n

A part d’ajudar-nos amb les hortalisses i fruites que ens brinda la tardor, tamb\u00e9 hem d’adaptar les coccions i preparacions. \u00c9s el moment ideal per recuperar plats de cullera (llegums caldoses, sopes o cremes de verdures), coccions al vapor o forn, brous vegetals o infusions calentes per mantenir l\u2019escalfor corporal.<\/p>\n

La carbassa i el moniato, dol\u00e7os naturals<\/h3>\n

El color predominant \u00e9s el taronja gr\u00e0cies als carotens. \u00c9s el cas de la carabassa, el moniato o la pastanaga, que creixen a la superf\u00edcie o cap dins buscant l’energia de la terra.<\/p>\n

Una bona raci\u00f3 de carbassa<\/strong> d’uns 200 gr. cont\u00e9 m\u00e9s de la meitat de la provitamina A que necessitem al dia. A part de protegir-nos la vista, la pell i les mucoses, interv\u00e9 en el bon funcionament del sistema immune. Tamb\u00e9 destaca en vitamina C amb efecte antioxidant; en vitamina B6 que d\u00f3na suport al fetge en la seva funci\u00f3 de desintoxicaci\u00f3 i augmenta les defenses; en mangan\u00e8s i en coure, tots dos amb efecte antioxidant.<\/p>\n

Segons la MTX, medicina tradicional xinesa, el gust de l’estiu tard\u00e0 (setembre i octubre) \u00e9s el dol\u00e7, i la carabassa ser\u00e0 la nostra gran aliada. \u00c9s molt vers\u00e0til a la cuina i la podem preparar al forn, fer una crema amb llenties vermelles i pastanaga, coure-la al vapor amb verdures de fulla verda (bledes o espinacs) que aporten lleugeresa a la preparaci\u00f3, guisar amb azukis o saltar-la amb col kale i bolets medicinals (augmenten el sistema immune i tenen efecte antiviral) com el xiitake, maitake o reishi.<\/p>\n

Una bona raci\u00f3 de carbassa d’uns 200 gr. cont\u00e9 m\u00e9s de la meitat de la provitamina A que necessitem al dia<\/p><\/blockquote>\n

Gr\u00e0cies a la seva dol\u00e7or pot ser un esmorzar o berenar, coent-la al vapor o al forn, i afegint-li una mica d’oli de coco i canyella. Tamb\u00e9 es poden fer bescuits o magdalenes ja que aporten dol\u00e7or natural i evitarem rec\u00f3rrer al sucre i dol\u00e7os ultraprocessats.<\/p>\n

El moniato<\/strong> \u00e9s una altra de les grans revelacions de la tardor. No els mengis nom\u00e9s rostits al forn. Els pots partir per la meitat i farcir-los de verdures, fer llesques i torrar-les com a substitut del pa, cuinar al vapor amb altres verdures, fer una crema amb llet de coco o tamb\u00e9 com a ingredient per a postres.<\/p>\n

Altres hortalisses de la tardor s\u00f3n la pastanaga, la xirivia o el nap<\/strong>. Tamb\u00e9 \u00e9s \u00e8poca de fulles verdes com espinacs o bledes<\/strong> i de les cruc\u00edferes (cols, br\u00f2quil o coliflor<\/strong>) amb propietats antioxidants, depuratives, antibacterianes i immunoestimulants.<\/p>\n

Fruites de tardor<\/h3>\n

Les fruites del final d’estiu i tardor s\u00f3n un espectacle: figues, caquis, magranes, xirimoies, c\u00edtrics, ra\u00efm, peres i pomes.<\/strong><\/p>\n

El caqui <\/strong>tamb\u00e9 \u00e9s font de betacarotens, antioxidants i ric en fibra prebi\u00f2tica. Gr\u00e0cies a la seva textura el podem fer servir com melmelada natural o fer unes natilles triturant-lo \u00a0amb canyella en pols.<\/p>\n

La magrana<\/strong>, per la seva banda, t\u00e9 un efecte antioxidant molt potent gr\u00e0cies a les antocianines i polifenols. Un suggeriment, no li treguis les parts blanques ja que tenen propietats antiinflamat\u00f2ries.<\/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<\/em><\/strong>,\u00a0el teu mensual 100% ecol\u00f2gic<\/em>
\nLlegir\u00a0Bio Eco Actual Octubre 2019<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

RECOMANAT PER Bio Space, la teva botiga ecològica Tots els canvis d’estació tenen les seves particularitats, però potser la tardor és el que més hem de cuidar. La caiguda de les fulles, la baixada de temperatures i els dies progressivament més curts ens avisen que comença una època de recolliment fins arribar a la cruesa […]<\/p>\n","protected":false},"author":419,"featured_media":28279,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-28283","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"\nA la tardor, inclou fruites i hortalisses per rebre el fred<\/title>\n<meta name=\"description\" content=\"\u00c9s important acompanyar la tardor amb l'alimentaci\u00f3 per enfortir el sistema immune i preparar-nos per l'arribada de l'\u00e8poca m\u00e9s freda i dels virus.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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