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Najbolja superhrana i super pića

by Ivan Dagelić

    Sadržaj

Superhrana - vjerojatno ste čuli za ovu novu riječ koju u posljednje vrijeme svi spominju. Pa, nutricionistički gledano, ne postoji nešto poput superhrane, ALI da se izrazim laicima, to je bilo koja hrana bogata hranjivim sastojcima korisnima za ljudsko zdravlje i opću dobrobit. Međutim, imajte na umu da je taj pojam nastao u marketinške svrhe kako bi utjecao na najnovije trendove u hrani i poboljšao prodaju proizvoda, a ne zato što će učiniti čaroliju za vaše tijelo i um. Zaista je važno shvatiti da ne postoji nijedna hrana koja je ključna za dobro zdravstveno stanje, ali budući da  sam izraz ne ide nikamo uskoro, pogledajmo izbliza neke namirnice i pića koja bi mogla biti dostojna tog imena!!

SUPERHRANA

1) Kvinoja

Iako je često klasificirana kao zrno, kvinoja je zapravo sjeme. Raste u Južnoj Americi više od tisuću godina, jedna je od najstarijih superhrana. Sa svojim orašastim okusom i načinom pripreme poput zrna, savršena je baza za zdjele i salate bez glutena. Druga mogućnost za vas je mljevenje sjemena u brašno i pečenje nevjerojatnih kolačića bez glutena. Zvuči dobro i zdravo, zar ne? Ali to nije sve - osim što je bez glutena, kvinoja je bogata proteinima i jedna je od rijetkih biljnih namirnica koja sadrži svih 20 aminokiselina, uključujući 10 esencijalnih koje naše tijelo ne proizvodi samo. Ova nevjerojatna hrana pripremljena za manje od 15 minuta, potpuni je izvor proteina idealan za ljude koji slijede vegetarijansku ili vegansku prehranu. Tri su glavne vrste kvinoje: bijela, crvena i crna, od kojih je svaka napunjena mnogim važnim hranjivim tvarima, uključujući bioaktivne tvari kvercetin i kempferol za koje se pokazalo da imaju protuupalno, protuvirusno, protukancerogeno i antidepresivno svojstvo.

Nutritivna vrijednost (po šalici):

Kalorije: 229

Masti: 3,55 g

Proteini: 8,01g

Ugljikohidrati: 42,17g

2) Kakao zrna

Sjemenke plodova kakaovca malo su gorkastog okusa, ali i smjelog okusa. Zobenim pahuljicama, smoothiejima, kolačićima i još mnogo čemu dodaju prekrasan okus i teksturu. Organski, sirovi kakao obiluje raznim fitonutrijentima, uključujući sumpor, magnezij koji je ključ funkcije mišića i živaca te feniletilamin. Osim fokusiranja i budnosti, ove nas osobine održavaju i u izvrsnom raspoloženju. Kakaova zrnca sadrže više antioksidansa od čaja, vina i mnogih bobica, ali ono što ih čini vrhunskom superhranom su flavonoidi, koji se nalaze u većini voća i povrća. Ako to nije dovoljno za dodavanje kakaovskih zrnaca u svakodnevnu rutinu, imajte na umu da su izvrstan izvor vlakana, željeza i tako sprječavaju anemiju i kalcij, sprječavaju prerano starenje i promiču zdravlje kože. Iznad svega toga, super su ukusni i čak vam mogu pomoći u mršavljenju. Istina je da je kakao bogat masnoćama i kalorijama, ali ako jedete čisti kakao ili kakaova zrnca, možete dobiti puno vlakana zbog kojih se osjećate punije.

Nutritivna vrijednost (1 oz:):

Kalorije: 130

Masti: 12g

Proteini: 4g

Ugljikohidrati: 10g

3) Chia sjemenke

Podrijetlom iz Meksika i Gvatemale, chia sjemenke izgledaju slično sjemenkama sezama i zbog svojih hranjivih vrijednosti djeluju kao glavni sastojak mnogih zdravih recepata, od proteinskih pločica do smoothija. Ove slasne sjemenke lako se probavljaju i nude popriličan popis važnih hranjivih sastojaka, poput vlakana odgovornih za pravilnost i povećanje učestalosti stolice kako bi se spriječilo zatvor, proteina, kalcija i mangana.  Velika količina antioksidansa koji se bore protiv oštećenja slobodnih radikala i sprečavaju oksidativni stres, istodobno promičući obnavljanje tkiva i štiteći od oštećenja kože podržava zdravu njegu kože, a to daleko od svih ukusnih sjemenki sportaši često koriste za opterećenje ugljikohidratima, što pomaže povećati pohranu glikogena u mišićima i jetri kako bi se potaknula energija i vježbe. Također, protein u chia sjemenkama pomaže u izgradnji mišićne mase i povećanju snage koji pomažu u poticanju vaših treninga. Također je izvrsna hrana ako ste trudni jer je izvrstan izvor Omega-3, koji je od vitalnog značaja za razvoj mozga kod beba. I popis se nastavlja i nastavlja…

Nutritivna vrijednost (1 žlica):

Kalorije: 60

Masti: 5g

Proteini: 2g

Ugljikohidrati: 5g

4) badem

Kad kasnonoćne žudnje napadaju, odolite svojim iskušenjima i ne posežite za nečim slatkim ili masnim. Bademi su zdrava alternativa koja će vam pomoći utažiti glad i pojačati energiju između obroka. Jednom izbjegavani zbog sadržaja masnoća, bademi su se vratili na scenu superhrane, a osim što ih je lako uključiti u dijetalni sat zbog veličine porcije, dokazano smanjuju rizike od srčanih bolesti i dijabetesa kao pomoć u snižavanju lošeg kolesterola. Bogat antioksidansima vitamina E i prirodnim uljima koji smanjuju znakove starenja poput bora i opuštene kože, kao i magnezij koji poboljšava protok krvi, bademi su i prirodni izvor 15 hranjivih sastojaka, uključujući zdrave masti i biljne bjelančevine, što opravdava njihov nadimak - bomba nutritivnosti i energije. I kao točka na i, bademi pomažu u gubitku kilograma bez da gladujete. Dovoljno je slijediti primjer jednog od ljudi koji su dodali dnevnu dozu badema 10 komada u niskokaloričnu prehranu i izgubili više kilograma od ljudi koji su slijedili istu dijetu, ali su umjesto zdravih orašastih plodova jeli snack među teškim ugljikohidratima poput krekera.

Nutritivna vrijednost (1 oz):

Kalorije: 164

Masti: 14,36g

Proteini: 6,03g

Ugljikohidrati: 5,06g

5) Borovnica

Slatko, hranjivo i mnogima omiljeno voće, borovnice su niskokalorične i čine čuda za vaše zdravlje. Njihova najvažnija značajka je izuzetno visoka razina antioksidansa, koji štite vaše tijelo od slobodnih radikala, ili drugim riječima, bilo kojih molekula koje mogu oštetiti vaše stanice i doprinijeti procesu starenja, a čine to tako što pomažu neurona koji stare, što dovodi do poboljšanja u ćelijskoj signalizaciji. Također vas štite od raznih bolesti, od bolesti srca do raka, a imaju i protuupalne značajke. Zahvaljujući njihovoj velikoj količini antocijanina; vrste antioksidansa, konzumiranje šalice borovnica svaki tjedan može smanjiti krvni tlak i ubrzati metabolizamsm. Pri odabiru bobica imajte na umu da što su tamnije, jer to znači da imaju više antioksidansa. Osim ovih čudesnih antioksidansa, borovnice sadrže i puno kalija i vitamina C, zato redovito pripremajte ukusne kolače, smoothieje ili ih jednostavno ugrabite kao popodnevni zalogaj i u trenu ćete primijetiti pozitivne učinke..

Nutritivna vrijednost (po šalici):

Kalorije: 83

Masti: 0,48 g

Proteini: 1,07g

Ugljikohidrati: 21,01g

6) Špinat

Čini se da je Popaj možda imao dobru ideju kad je špinat izabrao za svoju omiljenu hranu. Ovo tamnozeleno lisnato povrće skriva hrpu antioksidansa, protuupalnih spojeva i vitamina neophodnih za dobar vid i zdravlje kostiju. Kako to? - vjerojatno se pitate. Za početak, špinat je poznat po  visokim razinama vitamina A čiji karotenoidi promiču vid i zdrave oči, dok ima i kalcij i vitamin K, kojih je u samo jednoj šalici kuhanog špinata čak 12% preporučene dnevne doze potrebne za sprečavanje gubitka kostiju. Štoviše, glikolipidi špinata pomažu u prevenciji razvoja tumora, a galaktolipidi su odgovorni za prevenciju upalnih bolesti. Sada, dobre vijesti za oboljele od astme - špinat obiluje folatima koji igraju glavnu ulogu kada je u pitanju kihanje jer je dokazano da će ljudi s nižom razinom folata u krvi vjerojatnije patiti od kihanja, a kasnije i od astme. Špinat također ima visoke doze drugih hranjivih sastojaka koji se bore protiv astme, poput vitamina C, E i B6, te magnezija.

Nutritivna vrijednost (po šalici):

Kalorije: 7

Masti: 0,12 g

Proteini: 0,86g

Ugljikohidrati: 1,09g

7) Losos

Losos je jedna od najzdravijih riba, sadrži zdravu dozu omega-3 masnih kiselina koje smanjuju rizik od kardiovaskularnih bolesti. Ali ova riba, međutim, čini mnogo više od dobrobiti vašem srcu. Te kiseline također su pridonijele zaštiti od oštećenja kože izazvanih UV zračenjem, ali to još uvijek ne znači da kremu za sunčanje možete zamijeniti lososom. Izgleda da ova riba čuva i srce i mozak jer je omega-3 masnoća pronađena u lososu zvana DHA (dokosaheksaenojska kiselina) povezana s jačanjem kognitivne funkcije, posebno među odraslima u srednjoj dobi, i dokazano jača imunološki sustavem. Losos također ima velike količine L-triptofana, aminokiseline koja je tijelu potrebna da bi melatonin postao neophodan za dobar noćni odmor i kalcitonin, protein koji promiče zdrave kosti i zglobove. U ovoj ribi najbolje se uživa kad je vlažna i nježna, stoga je izbjegavajte prekuhati kako ne biste izgubili bilo koju od nutritivnih vrijednosti.

Nutritivna vrijednost: (1 srednji odrezak)

Kalorije: 166

Masti: 6,72 g

Proteini: 24,52g

Ugljikohidrati: 0g

8) Avokado

Složimo se da je avokado u posljednje vrijeme izuzetno popularan. Uglavnom zbog svog posebnog okusa i lijepe teksture, mogućnosti da se doda mnogim receptima i svog prilično egzotičnog izgleda. Ali to nije razlog zašto se avokado smatra superhranom, već jer posjeduje puno hranjivih sastojaka i antioksidansa, poput magnezija koji se pokazao korisnim za pravilno funkcioniranje živčanog sustava, kalija neophodnog za zdrave mišiće, vlakana koja održavaju redovitost crijeva, omega-3, folne kiseline i luteina. Avokado je bogat vitaminima A, C, D, E, K i vitaminima B skupine . Nije loše, zar ne? Iako je masno voće, većina masti su omega-3 masnoća za koje se zna da imaju korist kod smanjenja kolesterola i prevencije srčanih bolesti. Ova sjajna biljka stimulira imunološki sustav i poboljšava zdravu kožu i kosu zahvaljujući visokoj razini vitamina E, dok je vitamin D odgovoran za održavanje naših kostiju jakima.

Nutritivna vrijednost (1 komad):

Kalorije: 322

Masti: 29,47g

Proteini: 4,02g

Ugljikohidrati: 17,15g

9) Gljive

Stoljećima se koriste zbog svojih moćnih ljekovitih blagodati, niske kalorije i bogatstva antioksidantima i vitaminima što rezimira zašto su gljive superhrana. Od japanskog shiitakea i bijelih gumbova do različitih sušenih sorti, mnogo je razloga da počnete svakodnevno konzumirati gljive. Ova hrana sadrži veliku količinu vitamina D neophodnog za jak imunološki sustav i zdrave kosti, posebno nakon izlaganja sunčevoj svjetlosti, također je sjajan izvor kalcija potrebnog za zdrave kosti i prevenciju osteoporoze; te vitamina B koji promiče zdrav živčani sustav. Kao da to nije dovoljno, gljive imaju druga čudesna obilježja, npr. Kordiceps koji može povećati razinu energije, Reishi koji pomaže u kontroli stresa, Chaga koja ima prednosti protiv starenja i kože, itd. Kao prirodni diuretik, gljive poboljšavaju limfni sustav, pa su savršene za sve koji pate od zadržavanja vode, a ono što je najbolje kod njih jest da ne gube niti jednu hranjivu vrijednost ako su sušene ili kuhane.

Nutritivna vrijednost (po šalici):

Kalorije: 15

Masti: 0,24g

Proteini: 2,16g

Ugljikohidrati: 2,3g

10) Jaja

Nikada ne možete pogriješiti s jajima koja su savršena za bilo koji dio dana. Kao potpuni protein, jaja sadrže sve potrebne aminokiseline koje naše tijelo koristi za izgradnju stanica, tkiva i mišića. Zahvaljujući visokoj razini kolina, jaja pomažu radu jetre i transportuju druge hranjive sastojke kroz tijelo. Također je važno spomenuti da jaja ne sadrže gluten, ugljikohidrate ili šećer - nevjerojatno. Nutricionisti preporučuju jedno jaje dnevno kako bi maksimalno iskoristili vitamin D, vitamin B12, selen i gore spomenuti kolin. Jaja također igraju važnu ulogu u dijeti, jer jedno jaje stvarno ima malo kalorija i drži vas sitima barem nekoliko sati. Također, jaja sprečavaju nesanicu, održavaju vaše oči zdravima, snižavaju krvni tlak i dobra su za kosu i nokte, svatko bi ih zavolio.

Nutritivna vrijednost (1 komad):

Kalorije: 70

Masti: 4,97 g

Proteini: 6,26g

Ugljikohidrati: 0,38g

SUPERPIĆA

Zeleni čaj – odgađa starenje, jača imunitet, smanjuje razinu kolesterola, pomaže mršavljenju, detoksicira tijelo Kefir i jogurt – pomagala u probavi, dobri u slučaju dijabetesa i intolerancije na laktozu, jačaju imunitet i zdravlje srca Kombucha – detoksicira tijelo, poboljšava probavu, pospješuje mršavljenje, štiti jetru, održava razinu kolesterola Kokosova voda – rehidrira tijelo, poboljšava probavu, ima antimikrobna svojstva, liječi koleru, održava zdravlje srca Matcha – pruža opuštanje, bogat je izvor antioksidansa, detoksicira tijelo, pojačava energiju, sprečava rak
Sok od kelja – pogoduje njezi kose i kože, potiče mršavljenje, smanjuje upalu, snižava krvni tlak, poboljšava zdravlje kostiju Limunska voda – ublažava upalu grla, sprječava bubrežne kamence, smanjuje unos kalorija, poboljšava zdravlje i probavu jetre, ublažava zatvor Sok od nara – poboljšava zdravlje kostiju, sprečava rak, liječi Alzheimer, smanjuje anemiju, odgađa starenje, sprječava gubitak kose Sok od brusnice – bori se protiv oksidativnih oštećenja povezanih sa dobom, liječi infekcije, djeluje antitumorski, poboljšava zdravlje nakon menopauze Sok od repe – regulira krvni tlak, kontrolira dijabetes, sprječava rak, sprječava osteoporozu, pojačava energiju i spolni nagon

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