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[alias] => jeftina-namirnica-koja-je-u-stanju-oporaviti-cijeli-organizam-a-mnogi-je-smatraju-tajnim-oruzjem-za-mrsavljenje
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Slanutak, mahunarka na koju često zaboravljamo trebala bi biti češći ‘stanovnik‘ naših kuhinjskih ostava. Osim nutritivnog bogatstva o kojem čitajte u nastavku teksta, slanutak je izvrsna namirnica i za cjelokupno zdravlje pa tako pomaže u osjećaju sitosti, pospješuje probavu, zdravlje crijeva i srca te doprinosi postizanju stabilnijeg šećera u krvi. Dodatno, škrobna tekućina u kojoj je slanutak konzerviran (ako koristite tu opciju) može poslužiti kao zamjena za jaja u nekim receptima, piše Gloria.hr
Nutritivne činjenice o slanutku
Otprilike 80 grama slanutka sadrži 130 kalorija te:
7 grama proteina
3 grama masti
20 grama ugljikohidrata
6,5 grama vlakana
1,8 miligrama željeza
Imajte na umu da je konzervirani slanutak pakiran je u slanu smjesu čiji sadržaj natrija može varirati. Međutim, ispiranje ove mahunarke u hladnoj vodi smanjuje natrij do 40 posto.
Prednosti slanutka
Prema istraživanjima, slanutak ima više vlakana od ostalih mahunarki, a jedenje porcije od oko 80 grama može pomoći da zadovoljite oko 25 posto dnevnih potreba. Vlakna i proteini u slanutku također doprinose održavanju težine. Također, sadrži otporni škrob, vrstu ugljikohidrata koji je otporan na probavu. To znači da se slanutak dulje probavlja, što povećava osjećaj sitosti i smanjuje skokove šećera u krvi. Istraživanja pokazuju da otporni škrob u slanutku stimulira određene hormone koji potiču lučenje inzulina, što održava razinu šećera u krvi stabilnom nakon obroka. Slično tome, slanutak može poboljšati razinu kolesterola i drugih lipida u krvi. Dobro je poznato da vlakna pozitivno utječu na zdravlje srca i razinu kolesterola, ali istraživanja na životinjama pokazuju da prehrambena vlakna iz slanutka smanjuju razinu kolesterola i triglicerida te pozitivno utječu na crijevnu mikrobiotu. Dobar početak!
Tko ne bi trebao jesti slanutak?
Iako se jedenje ove namirnice preporučuje svima, važno je spomenuti da neki ljudi mogu osjetiti plinove zbog visokog sadržaja vlakana. Kako biste smanjili potencijalno neugodne situacije, kupite suhi slanutak i sami termički obradite. To razgrađuje ugljikohidrate koji uzrokuju plinove i može dovesti do manje nadutosti.
Blagodat proteina
Sedam grama proteina koji se nalaze u 80 grama slanutka čini ga pouzdanim izvorom biljnih proteina. Analiza u Food Science & Nutrition navodi da slanutak ima značajne količine svih esencijalnih aminokiselina. Stoga, ova namirnica može poslužiti i kao odličan međuobrok nakon treninga za rast i oporavak mišića.
Što je akvafaba?
Spomenuta škrobna tekućina u limenci slanutka, nazvana i akvafabom, može se koristiti kao odlična zamjena za bjelanjak pa je izvrsna alternativa za vegane.
Slanutak kao grickalica
Ako poželite zamijeniti kokice drugim grickalicama, pečeni slanutak je odlična alternativa.
Sastojci:
2 konzerve slanutka, ocijeđene i isprane
2 žlice kokosovog ulja
Začini - kumin, čili u prahu, češnjak, dimljena paprika, morska sol, papar
Priprema
1. Slanutak osušite papirnatim ručnikom kako biste uklonili višak vlage.
2. U velikoj tavi na srednje niskoj temperaturi otopite kokosovo ulje.
3. U tavu dodajte slanutak i začine, te pojačajte vatru na srednju temperaturu. Pržite 10-12 minuta ili do željene hrskavosti.
Poslužite i uživajte!
Humus
Sastojci:
400 g kuhanog slanutka
2 čajne žličice tahinija (paste od sezama)
1 češanj češnjaka
½ čajne žličice soli
3 jušne žlice ekstra djevičanskog maslinovog ulja
mljevena paprika (po želji)
1,5 jušna žlica svježe iscijeđenog limunovog soka
listovi korijandra i peršina (po želji)
Priprema:
Skuhajte slanutak, ocijedite ga, ali sačuvajte dio vode u kojoj se kuhao.
Ohlađeni slanutak stavite u blender.
Dodajte tahini, zgnječeni češnjak, sol, limunov sok i 3 jušne žlice vode od kuhanja slanutka.
Uključite blender i povremeno dodajte malo maslinova ulja. Kada dobijete ujednačenu smjesu, humus stavite u prikladnu zdjelu za serviranje.
Pospite mljevenom paprikom i po želji usitnjenim listovima peršina i korijandra.
Humus također možete obogatiti sjeckanim crnim maslinama, kuminom, sjemenkama korijandra, čilijem, sušenim rajčicama..., piše Gloria.hr
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page_title=Jeftina namirnica koja je u stanju oporaviti cijeli organizam, a mnogi je smatraju tajnim oružjem za mršavljenje
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Slanutak je iznimno zdrava namirnica
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Ilustracija/Shutterstock
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Slanutak, mahunarka na koju često zaboravljamo trebala bi biti češći ‘stanovnik‘ naših kuhinjskih ostava. Osim nutritivnog bogatstva o kojem čitajte u nastavku teksta, slanutak je izvrsna namirnica i za cjelokupno zdravlje pa tako pomaže u osjećaju sitosti, pospješuje probavu, zdravlje crijeva i srca te doprinosi postizanju stabilnijeg šećera u krvi. Dodatno, škrobna tekućina u kojoj je slanutak konzerviran (ako koristite tu opciju) može poslužiti kao zamjena za jaja u nekim receptima, piše Gloria.hr
Nutritivne činjenice o slanutku
Otprilike 80 grama slanutka sadrži 130 kalorija te:
7 grama proteina
3 grama masti
20 grama ugljikohidrata
6,5 grama vlakana
1,8 miligrama željeza
Imajte na umu da je konzervirani slanutak pakiran je u slanu smjesu čiji sadržaj natrija može varirati. Međutim, ispiranje ove mahunarke u hladnoj vodi smanjuje natrij do 40 posto.
Prednosti slanutka
Prema istraživanjima, slanutak ima više vlakana od ostalih mahunarki, a jedenje porcije od oko 80 grama može pomoći da zadovoljite oko 25 posto dnevnih potreba. Vlakna i proteini u slanutku također doprinose održavanju težine. Također, sadrži otporni škrob, vrstu ugljikohidrata koji je otporan na probavu. To znači da se slanutak dulje probavlja, što povećava osjećaj sitosti i smanjuje skokove šećera u krvi. Istraživanja pokazuju da otporni škrob u slanutku stimulira određene hormone koji potiču lučenje inzulina, što održava razinu šećera u krvi stabilnom nakon obroka. Slično tome, slanutak može poboljšati razinu kolesterola i drugih lipida u krvi. Dobro je poznato da vlakna pozitivno utječu na zdravlje srca i razinu kolesterola, ali istraživanja na životinjama pokazuju da prehrambena vlakna iz slanutka smanjuju razinu kolesterola i triglicerida te pozitivno utječu na crijevnu mikrobiotu. Dobar početak!
Tko ne bi trebao jesti slanutak?
Iako se jedenje ove namirnice preporučuje svima, važno je spomenuti da neki ljudi mogu osjetiti plinove zbog visokog sadržaja vlakana. Kako biste smanjili potencijalno neugodne situacije, kupite suhi slanutak i sami termički obradite. To razgrađuje ugljikohidrate koji uzrokuju plinove i može dovesti do manje nadutosti.
Blagodat proteina
Sedam grama proteina koji se nalaze u 80 grama slanutka čini ga pouzdanim izvorom biljnih proteina. Analiza u Food Science & Nutrition navodi da slanutak ima značajne količine svih esencijalnih aminokiselina. Stoga, ova namirnica može poslužiti i kao odličan međuobrok nakon treninga za rast i oporavak mišića.
Što je akvafaba?
Spomenuta škrobna tekućina u limenci slanutka, nazvana i akvafabom, može se koristiti kao odlična zamjena za bjelanjak pa je izvrsna alternativa za vegane.
Slanutak kao grickalica
Ako poželite zamijeniti kokice drugim grickalicama, pečeni slanutak je odlična alternativa.
Sastojci:
2 konzerve slanutka, ocijeđene i isprane
2 žlice kokosovog ulja
Začini - kumin, čili u prahu, češnjak, dimljena paprika, morska sol, papar
Priprema
1. Slanutak osušite papirnatim ručnikom kako biste uklonili višak vlage.
2. U velikoj tavi na srednje niskoj temperaturi otopite kokosovo ulje.
3. U tavu dodajte slanutak i začine, te pojačajte vatru na srednju temperaturu. Pržite 10-12 minuta ili do željene hrskavosti.
Poslužite i uživajte!
Humus
Sastojci:
400 g kuhanog slanutka
2 čajne žličice tahinija (paste od sezama)
1 češanj češnjaka
½ čajne žličice soli
3 jušne žlice ekstra djevičanskog maslinovog ulja
mljevena paprika (po želji)
1,5 jušna žlica svježe iscijeđenog limunovog soka
listovi korijandra i peršina (po želji)
Priprema:
Skuhajte slanutak, ocijedite ga, ali sačuvajte dio vode u kojoj se kuhao.
Ohlađeni slanutak stavite u blender.
Dodajte tahini, zgnječeni češnjak, sol, limunov sok i 3 jušne žlice vode od kuhanja slanutka.
Uključite blender i povremeno dodajte malo maslinova ulja. Kada dobijete ujednačenu smjesu, humus stavite u prikladnu zdjelu za serviranje.
Pospite mljevenom paprikom i po želji usitnjenim listovima peršina i korijandra.
Humus također možete obogatiti sjeckanim crnim maslinama, kuminom, sjemenkama korijandra, čilijem, sušenim rajčicama..., piše Gloria.hr
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14. svibanj 2024 11:22
