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Cum sa faci mancaruri sanatoase, rapide si delicioase

June 2, 2011 de admin | Categorii: Mananca sanatos
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mancaruri sanatoase, rapide si delicoaseCa sa mananci sanatos trebuie sa inveti sa prepari si mancarea intr-un mod sanatos. Pentru multi dintre noi, asta inseamna “iarasi pierd timp pentru a gati ceva sanatos”, “uff, iarasi o reteta complicata” sau “iarasi mananc chestii fara gust”. Totusi, procesul de a gati sanatos nu trebuie sa fie o piedica in scopul tau de a manca sanatos. Exista multe solutii care ne vor invata sa transformam mancarea noastra preferata intr-una sanatosa, fara a-si pierde gustul.

Iata beneficiile atunci cand iti pregatesti si prepari singur mancarea.

Graba generala din zilele noastre face ca perspectiva planificarii, prepararii si savurarii unei mancaruri gatite acasa este descurajatoare. Metoda “simplu si usor” a vietii noastre, care implica mancarea pregatita la microunde, restaurantele fast-food si mancarurile “la pachet” pun in umbra cu lejeritate importanta prepararii unei mancaruri in cel mai sanatos si traditional mod: la tine acasa. Insa comoditatea vine cu un pret. Trebuie sa intelegi ca cele mai multe dintre mancarurile de fast-food sau microunde contin o imensitate de ingrediente nesanatoase.

In plus, cu siguranta unii dintre noi am fost sfatuiti de catre medic sa incepem o dieta sanatoasa pentru a combate/preveni unele probleme de sanatate cum sunt diabetul, bolile cardiace sau lupta impotriva obezitatii. In cele mai multe cazuri, dietele te fac sa mananci aceleasi lucruri, fapt ce poate deveni monoton si nesatisfacator la un anumit punct. Astfel, daca ai acces la o anumita gama de mancaruri, cu un strop de imaginatie, incearca sa induci dietei tale o varietate si o improspatare de fiecare data cand vrei sa prepari ceva, toate acestea pentru a-ti oferi tie placerea de a manca sanatos si gustos.

Doar cateva minutele in plus atunci cand gatesti mancaruri sanatoase iti pot acorda un control asupra modului in care tu si familia ta veti manca. Cu cat vei cauta sa introduci o varietate mai mare in meniul familiei tale, cu atat ii vei proteja mai mult de obisnuitele problem de sanatate care vin cu modul de mancat nesanatos. Un alt beneficiu este acela ca vei descoperi noi gusturi, arome si texturi atunci cand vine vorba despre mancarea proaspat gatita. Si nu in ultimul rand, servirea mesei cu familia, o traditie pierduta in cele mai multe cazuri din zilele noastre, va poate apropia si mai mult.

Cum sa-ti faci retetele favorite mai sanatoase.

Sunt foarte multe metode prin care poti modifica un aspect in retetele tale preferate, astfel incat ele sa devina sanatoase, in acelasi timp pastrandu-si gustul, aroma si textura preferata.

-          Reduce cantitatea de carne si creste cantitatea de legume necesara pentru supe, ciorbe si mancarea la pachet.

-          Alege variantele de cereale integrale pentru paste si paine, si inlocuieste faina alba “albita” cu faina alba integrala atunci cand vrei sa coci.

-          Eliminati untul, alte grasimi si uleiul atunci cand faceti mancare, folositi tigaile teflonate.

-          In cazul in care nu puteti renunta la grasimi atunci cand prajiti mancarea, INTOTDEAUNA uscati carnea pe prosoape din hartie. Totusi, cea mai sanatoasa modalitate ramane gatirea carnii pe gratar.

-          Evita sa prepari mancarea cu alimente ce contin Glutamat Monosodic (E621), acesta poate produce pofta de mancare excesiva, ataca neuronii si este considerat printre cele mai cancerigene substante.

-          Atunci cand preparati diferite ciorbe, in detrimentul sarei de bucatarie , folositi ceapa si usturoiul pentru a da gust mancarii.

-          Cumparati branza cu procent redus de grasime, de exemplu mozzarella, care este in mod natural mai slaba.

-          Grasimile nesanatoase cum sunt margarina, untul si anumite uleiuri pot fi reduse in proportie de pana la 50% dintr-o reteta. La inceput, incearca sa reduci cantitatea folosita doar cu 10-15%, urmand ca treptat, sa reduci din ce in ce mai mult pana ajungi la 50%. Nici nu vei observa diferenta.

-          Foloseste fructe inghetate fara sa adaugi zahar, atunci cand cele proaspete nu sunt disponibile. (de exemplu capsunile puse pentru iarna)

-          Reduce cantitatea de zahar folosita in retete cu 30% pana la 50%.

-          Atunci cand mananci un cartof fiert, in loc sa folosesti un dressing bogat in grasimi sau unt, incearca un sos salsa sau o salata.


Invatand notiunile de baza ale unei alimentatii sanatoase este primul pas in promovarea sanatatii tale personale. Citeste Afla ce inseamna sa ai o alimentatie sanatoasa pentru indicatii si sugestii.

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