{"id":9466,"date":"2024-01-06T21:35:18","date_gmt":"2024-01-06T19:35:18","guid":{"rendered":"https:\/\/doctorexpres.ro\/?p=9466"},"modified":"2024-01-06T21:56:51","modified_gmt":"2024-01-06T19:56:51","slug":"ce-se-intampla-cu-corpul-tau-cand-mananci-regulat-usturoi","status":"publish","type":"post","link":"https:\/\/doctorexpres.ro\/index.php\/2024\/01\/06\/ce-se-intampla-cu-corpul-tau-cand-mananci-regulat-usturoi\/","title":{"rendered":"Ce se \u00eent\u00e2mpl\u0103 cu corpul t\u0103u c\u00e2nd m\u0103n\u00e2nci regulat usturoi?"},"content":{"rendered":"<p>Ce se \u00eent\u00e2mpl\u0103 cu corpul t\u0103u c\u00e2nd m\u0103n\u00e2nci regulat usturoi?<\/p>\n<p>Dac\u0103 exist\u0103 un c\u0103\u021bel de usturoi \u00eentr-o re\u021bet\u0103, adaugi trei. Dac\u0103 exist\u0103 pe meniu o paste cu usturoi, o comanzi. Dac\u0103 trebuie s\u0103 alegi un garnisit, este p\u00e2inea cu usturoi.<\/p>\n<p>Mul\u021bi dintre noi iubesc usturoiul. \u0218i dac\u0103 te numeri printre aceast\u0103 categorie, ai noroc, deoarece acest aliat alimenar ofer\u0103 beneficii impresionante s\u0103n\u0103t\u0103\u021bii atunci c\u00e2nd este consumat \u00een mod regulat. Ne-am documentat pentru a afla exact ce po\u021bi a\u0219tepta pentru inima ta, digestie \u0219i sistemul imunitar atunci c\u00e2nd consumi usturoi \u00een mod frecvent. Afl\u0103 informa\u021bii despre nutrien\u021bii \u0219i beneficiile pentru s\u0103n\u0103tate ale usturoiului, precum \u0219i idei despre cum s\u0103 incluzi mai mult usturoi \u00een dieta ta.<\/p>\n<h6><strong>Date despre nutri\u021bia usturoiului<\/strong><\/h6>\n<p>Usturoiul nu adaug\u0103 doar savoare la m\u00e2nc\u0103rurile, ci ofer\u0103 \u0219i nutri\u021bie. Iat\u0103 informa\u021biile nutri\u021bionale pentru trei c\u0103\u021bei de usturoi crud, conform USDA:<\/p>\n<ul>\n<li>Calorii: 13<\/li>\n<li>Carbohidra\u021bi totali: 3 g<\/li>\n<li>Fibre alimentare: 0 g<\/li>\n<li>Zah\u0103r total: 0 g<\/li>\n<li>Proteine: 0,5 g<\/li>\n<li>Gr\u0103simi totale: 0 g<\/li>\n<li>Sodiu: 1,5 mg<\/li>\n<li>Potasiu: 36 mg<\/li>\n<li>Vitamina C: 2,8 mg<\/li>\n<\/ul>\n<p>Deoarece cantitatea de usturoi pe care o consum\u0103m \u00een mod obi\u0219nuit este destul de mic\u0103, \u0219i aportul de nutrien\u021bi este, de asemenea, redus. Cu toate acestea, usturoiul con\u021bine nutrien\u021bi benefici pentru s\u0103n\u0103tate, cum ar fi vitamina C, zincul, fierul, potasiul, magneziul \u0219i vitamina K. Dac\u0103 consumi usturoi \u00een mod regulat, vei ob\u021bine o cantitate mai mare din aceste vitamine \u0219i minerale importante.<\/p>\n<h6><strong>Beneficiile pentru s\u0103n\u0103tate ale consumului regulat de usturoi:<\/strong><\/h6>\n<h6><strong>Ajut\u0103 la sus\u021binerea sistemului imunitar<\/strong><\/h6>\n<h6><strong>\u00a0<\/strong><\/h6>\n<p>Inflama\u021bia cronic\u0103 poate afecta imunitatea prin reducerea num\u0103rului de celule albe din s\u00e2nge. Studiile privind efectele extractului de usturoi au ar\u0103tat c\u0103 acesta ajut\u0103 la reducerea inflama\u021biei sistemice \u0219i la restabilirea nivelurilor de celule albe din s\u00e2nge, conform unui review din 2021 publicat \u00een Journal of Clinical and Translational Research. Acest lucru se datoreaz\u0103 \u00een mare m\u0103sur\u0103 alicinei, un compus ce con\u021bine sulf, prezent \u00een alimente precum ceapa, prazul \u0219i usturoiul.<\/p>\n<p>\u00cen plus, un review din 2020 \u00een Trends in Food Science &amp; Technology sugereaz\u0103 c\u0103, datorit\u0103 compu\u0219ilor s\u0103i organosulfura\u021bi, usturoiul poate avea activitate antiviral\u0103, prevenind intrarea \u0219i replicarea viru\u0219ilor \u00een celulele noastre.<\/p>\n<h6><strong>Poate reduce nivelul de colesterol<\/strong><\/h6>\n<p>Gestionarea nivelurilor de colesterol este important\u0103, deoarece colesterolul crescut cre\u0219te riscul de boli de inim\u0103 \u0219i accident vascular cerebral, conform Centrelor pentru Controlul \u0219i Prevenirea Bolilor. Usturoiul poate \u00eembun\u0103t\u0103\u021bi, de asemenea, nivelurile de colesterol, \u00een special la persoanele cu colesterol ridicat sau diabet, conform unui review din 2020 publicat \u00een Antioxidants. Cu toate acestea, aceste constat\u0103ri sunt limitate, deoarece majoritatea studiilor din acest review au ar\u0103tat c\u0103 beneficiile provin din extractul de usturoi \u00eemb\u0103tr\u00e2nit sau din formele suplimentare de usturoi, mai degrab\u0103 dec\u00e2t din usturoiul utilizat \u00een g\u0103tit.<\/p>\n<h6><strong>Poate sc\u0103dea tensiunea arterial\u0103<\/strong><\/h6>\n<p>Impactul usturoiului asupra s\u0103n\u0103t\u0103\u021bii imunitare, \u00eempreun\u0103 cu poten\u021bialul s\u0103u de a reduce nivelul de colesterol, poate reduce, de asemenea, tensiunea arterial\u0103, conform review-ului men\u021bionat anterior din Antioxidants. Un studiu inclus \u00een acest review a ar\u0103tat c\u0103 usturoiul poate reduce at\u00e2t tensiunea arterial\u0103 sistolic\u0103, c\u00e2t \u0219i cea diastolic\u0103 la persoanele cu sindrom metabolic \u2013 o grup\u0103 de afec\u021biuni care cresc riscul de boli de inim\u0103, accident vascular cerebral \u0219i diabet, conform Institutului Na\u021bional de Inim\u0103, Pl\u0103m\u00e2ni \u0219i S\u00e2nge. Aceste beneficii au fost observate atunci c\u00e2nd participan\u021bii au consumat 100 mg\/kg de usturoi crud zdrobit de dou\u0103 ori pe zi timp de patru s\u0103pt\u0103m\u00e2ni. Pentru o persoan\u0103 de 68 de kilograme, aceasta echivaleaz\u0103 cu pu\u021bin peste doi c\u0103\u021bei de usturoi.<\/p>\n<h6><strong>Poate \u00eembun\u0103t\u0103\u021bi nivelurile de zah\u0103r din s\u00e2nge<\/strong><\/h6>\n<p>Usturoiul poate, de asemenea, ajuta la reglarea nivelurilor de zah\u0103r din s\u00e2nge, \u00een special la persoanele cu diabet. Un meta-analiz\u0103 din 2019 publicat\u0103 \u00een Primary Care Diabetes a constatat c\u0103 usturoiul a fost mai eficient dec\u00e2t un placebo \u00een reducerea glicemiei la jeun \u0219i a nivelului de hemoglobin\u0103 A1C la persoanele cu diabet. Nivelul de glicemie la jeun a sc\u0103zut cu aproape 11 mg\/dL, iar nivelul de hemoglobin\u0103 A1C a sc\u0103zut cu aproximativ 0,6 mg\/dL \u2013 ambele \u00eembun\u0103t\u0103\u021biri semnificative.<\/p>\n<h6><strong>Poate contribui la o s\u0103n\u0103tate mai bun\u0103 a sistemului digestiv<\/strong><\/h6>\n<p>Poate ai auzit de probiotice \u2013 bacterii vii care sus\u021bin s\u0103n\u0103tatea intestinelor \u2013 dar nu subestima puterea prebioticelor. Prebioticele hr\u0103nesc bacteriile s\u0103n\u0103toase din intestin, iar usturoiul este o surs\u0103 bun\u0103 de ele. De fapt, dup\u0103 trei luni de suplimentare cu extract de usturoi \u00eemb\u0103tr\u00e2nit Kyolic, participan\u021bii la un review \u0219i meta-analiz\u0103 din 2020 publicat \u00een Experimental and Therapeutic Medicine aveau microbiote intestinale mai diverse \u0219i mai s\u0103n\u0103toase. (Men\u021bine \u00een minte c\u0103 oamenii din aceste studii au luat suplimente de usturoi, astfel c\u0103 rezultatele pot fi diferite dac\u0103 consumi usturoi \u00een mesele tale.)<\/p>\n<p>Cu toate acestea, usturoiul nu este prietenos pentru sistemul gastro-intestinal al tuturor. Usturoiul este bogat \u00een fructane, astfel c\u0103 poate declan\u0219a simptome digestive precum gaze \u0219i balonare la persoanele cu sindromul intestinului iritabil (SII).<\/p>\n<h6><strong>Alte beneficii poten\u021biale<\/strong><\/h6>\n<p>Usturoiul este, de asemenea, o surs\u0103 de antioxidan\u021bi. De fapt, antioxidan\u021bii din extractul de usturoi \u00eemb\u0103tr\u00e2nit pot reduce neuroinflama\u021bia pentru a sus\u021bine func\u021bia cerebral\u0103 s\u0103n\u0103toas\u0103 pe m\u0103sur\u0103 ce \u00eenaintezi \u00een v\u00e2rst\u0103, conform unui studiu din 2020 publicat \u00een Experimental and Therapeutic Medicine. \u00cen plus, un studiu din 2019 publicat \u00een Nutrients a descoperit c\u0103 printre persoanele \u00een v\u00e2rst\u0103 din China, cei care consumau mai mult usturoi tr\u0103iau mai mult dec\u00e2t cei care consumau rar usturoi. Acest studiu a fost observa\u021bional, a\u0219a c\u0103 nu putem afirma cu siguran\u021b\u0103 c\u0103 usturoiul te face s\u0103 tr\u0103ie\u0219ti mai mult, dar poate exista o leg\u0103tur\u0103.<\/p>\n<h6><strong>Cum s\u0103 integrezi usturoiul \u00een dieta ta<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-9469\" src=\"http:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi2-300x160.jpg\" alt=\"\" width=\"300\" height=\"160\" srcset=\"https:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi2-300x160.jpg 300w, https:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi2-1024x547.jpg 1024w, https:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi2.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/h6>\n<p>Usturoiul este un ingredient de baz\u0103 \u00een buc\u0103t\u0103rie. Po\u021bi p\u0103stra pudra de usturoi \u00een c\u0103mar\u0103, cump\u0103ra usturoi tocat \u00eentr-un borcan, \u00eenghe\u021ba piureul de usturoi \u00eentr-un cub de ghea\u021b\u0103 sau cump\u0103ra capete de usturoi proaspete. Iat\u0103 c\u00e2teva moduri de a integra mai mult usturoi \u00een dieta ta:<\/p>\n<h6><strong>Folose\u0219te-l pentru a condimenta legumele.<\/strong><\/h6>\n<p>G\u0103te\u0219te usturoi tocat \u00eentr-o tigaie cu ulei pentru a-i da uleiului un gust delicios de usturoi. Apoi adaug\u0103 legumele tale preferate. Alternativ, dac\u0103 nu ai usturoi proasp\u0103t la \u00eendem\u00e2n\u0103, po\u021bi folosi usturoiul pudr\u0103 mai t\u00e2rziu \u00een procesul de g\u0103tit.<\/p>\n<h6><strong>Adaug\u0103-l \u00een orez.<\/strong><\/h6>\n<p>Ad\u0103ugarea usturoiului \u00een preparatele cu orez, cum ar fi orezul pr\u0103jit, \u00eei confer\u0103 o arom\u0103 bogat\u0103. \u00cen plus, se potrive\u0219te bine cu majoritatea proteinelor \u0219i legumelor. Ghidul nostru u\u0219or pas cu pas pentru prepararea orezului pr\u0103jit este un loc minunat pentru a \u00eencepe.<\/p>\n<h6><strong>Amestec\u0103-l \u00een tocan\u0103 sau curry.<\/strong><\/h6>\n<p>Usturoiul este adesea folosit \u00een curry \u00een Asia \u0219i tocan\u0103 \u00een America Latin\u0103. Din nou, este vorba de ad\u0103ugarea de savoare \u0219i nutrien\u021bi.<\/p>\n<h6><strong>F\u0103 o salsa acas\u0103.<\/strong><\/h6>\n<p>Salsa este una dintre cele mai subestimate modalit\u0103\u021bi de a consuma mai multe legume. Po\u021bi cump\u0103ra salsa din borcan, dar de ce s\u0103 nu \u00eencerci s\u0103 o faci acas\u0103? Salsa de tomatillos la cuptor include multe legume, inclusiv tomatillos, ardei iu\u021bi, ceap\u0103 \u0219i, ghice\u0219te, usturoi!<\/p>\n<h6><strong>Aromeaz\u0103 proteinele c<\/strong>.<strong>u usturoi<\/strong><\/h6>\n<p>Usturoiul se potrive\u0219te bine cu aproape orice tip de protein\u0103, cum ar fi pe\u0219tele, puiul, porcul \u0219i carnea de vit\u0103. Merge de asemenea foarte bine \u0219i cu proteinele de origine vegetal\u0103 precum fasolea \u0219i tofu.<\/p>\n<p>Fie c\u0103 ai paste cu sos ro\u0219u, sos cremos sau ulei, usturoiul se potrive\u0219te perfect \u00een aproape orice fel de paste. <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-9470\" src=\"http:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi3-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi3-300x199.jpg 300w, https:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi3-1024x678.jpg 1024w, https:\/\/doctorexpres.ro\/wp-content\/uploads\/2024\/01\/usturoi3.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>\u00centreb\u0103ri Frecvente:<\/strong><\/p>\n<h6><strong>Ce se \u00eent\u00e2mpl\u0103 dac\u0103 m\u0103n\u00e2nc usturoi \u00een fiecare zi?<\/strong><\/h6>\n<p>Multe culturi din \u00eentreaga lume se bucur\u0103 de usturoi \u00een mod regulat, iar \u0219ansele de efecte nepl\u0103cute sunt mici. Po\u021bi avea mai multe \u0219anse s\u0103 beneficiezi de propriet\u0103\u021bile s\u0103n\u0103toase ale usturoiului dac\u0103 \u00eel consumi mai des, deoarece de obicei \u00eel consum\u0103m \u00een cantit\u0103\u021bi mici. Cu toate acestea, dac\u0103 ai probleme gastrointestinale precum sindromul intestinului iritabil (SII), usturoiul poate provoca gaze \u0219i balonare.<\/p>\n<h6><strong>Usturoiul detoxific\u0103 organismul?<\/strong><\/h6>\n<p>Pentru o persoan\u0103 obi\u0219nuit\u0103, usturoiul nu detoxific\u0103 organismul. Ficatul \u0219i rinichii \u00ee\u0219i fac treaba indiferent dac\u0103 consumi sau nu usturoi.<\/p>\n<h6><strong>Usturoiul arde gr\u0103simea de pe burt\u0103?<\/strong><\/h6>\n<p>Unii oameni sus\u021bin c\u0103 propriet\u0103\u021bile antiinflamatoare ale usturoiului &#8222;ard gr\u0103simea de pe burt\u0103&#8221;, dar acest lucru nu este adev\u0103rat. Consumul de usturoi nu a fost demonstrat c\u0103 duce la o pierdere \u00een greutate sus\u021binut\u0103 pe termen lung.<\/p>\n<h6><strong>Care este cea mai s\u0103n\u0103toas\u0103 modalitate de a consuma usturoi?<\/strong><\/h6>\n<p>Consumul de usturoi c\u00e2t mai aproape de forma sa crud\u0103 este cea mai s\u0103n\u0103toas\u0103 modalitate de a-l consuma, deoarece con\u021binutul de alicin\u0103 va fi la nivelul s\u0103u maxim. Cu c\u00e2t usturoiul este procesat \u0219i g\u0103tit mai mult, cu at\u00e2t con\u021binutul de alicin\u0103 scade.<\/p>\n<h6><strong>Concluzie:<\/strong><\/h6>\n<p>Usturoiul este o legum\u0103 comun\u0103 \u00een multe buc\u0103t\u0103rii culturale. Nu numai c\u0103 adaug\u0103 mult\u0103 savoare, dar ofer\u0103 \u0219i nutrien\u021bi. Majoritatea studiilor au descoperit beneficii pentru s\u0103n\u0103tate din forme concentrate de usturoi, cum ar fi extractul de usturoi \u00eemb\u0103tr\u00e2nit sau suplimentele de usturoi. Cu toate acestea, ad\u0103ugarea mai multor usturoi \u00een dieta ta de obicei nu face r\u0103u \u0219i poate oferi chiar beneficii pentru s\u0103n\u0103tate.Excep\u021bia este pentru cei cu afec\u021biuni digestive precum sindromul intestinului iritabil (SII) sau boala de reflux gastroesofagian (GERD), deoarece usturoiul poate provoca gaze, balonare \u0219i reflux acid. De asemenea, trebuie s\u0103 fii atent la consumul de doze mari de usturoi dac\u0103 iei medicamente pentru diabet, hipertensiune arterial\u0103, colesterol sau cheaguri de s\u00e2nge, deoarece usturoiul are efecte antihipertensive, antidiabetice \u0219i de sc\u0103dere a colesterolului. Consult\u0103-\u021bi medicul \u00eenainte.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce se \u00eent\u00e2mpl\u0103 cu corpul t\u0103u c\u00e2nd m\u0103n\u00e2nci regulat usturoi? Dac\u0103 exist\u0103 un c\u0103\u021bel de usturoi \u00eentr-o re\u021bet\u0103, adaugi trei.<\/p>\n","protected":false},"author":4,"featured_media":9467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1007,85,1356,92],"tags":[618,2836,12536,2838,60,12533,12535,12537,12534,12538,12539],"class_list":["post-9466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aparatul-digestiv","category-diabetul","category-imunitate","category-inima-si-sistem-circulator","tag-antioxidanti","tag-beneficii-usturoi","tag-carnea-de-vita","tag-catei-de-usturoi","tag-diabet","tag-pestele","tag-porcul","tag-prebioticele","tag-puiul","tag-reducere-glicemie","tag-scadere-colesterol"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce se \u00eent\u00e2mpl\u0103 cu corpul t\u0103u c\u00e2nd m\u0103n\u00e2nci regulat usturoi? 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