{"id":1603,"date":"2025-03-04T10:45:02","date_gmt":"2025-03-04T15:45:02","guid":{"rendered":"https:\/\/doctormihaela.com\/?post_type=elemenfolio&p=1603"},"modified":"2025-03-04T10:46:19","modified_gmt":"2025-03-04T15:46:19","slug":"mancare-de-cartofi-cu-naut-o-alternativa-proteica","status":"publish","type":"elemenfolio","link":"https:\/\/doctormihaela.com\/en\/portfolio\/mancare-de-cartofi-cu-naut-o-alternativa-proteica\/","title":{"rendered":"M\u00e2ncare de cartofi cu n\u0103ut – o alternativ\u0103 proteic\u0103"},"content":{"rendered":"\n
\"\"<\/figure>
\n

N\u0103utul este o plant\u0103 bogat\u0103 \u00een proteine \u0219i fibre, ceea ce \u00eel face un substituent ideal al c\u0103rnii, at\u00e2t \u00een perioadele de post, c\u00e2t \u0219i pentru persoanele vegetariene. <\/p>\n\n\n\n

Pe l\u00e2ng\u0103 con\u021binutul crescut de proteine \u0219i fibre, acesta mai este bogat \u00een potasiu, magneziu, seleniu, fosfor, fola\u021bi, dar \u0219i \u00een vitamina A, C, complexul de B-uri. https:\/\/fdc.nal.usda.gov\/food-details\/173757\/nutrients<\/a><\/p>\n\n\n\n

N\u0103utul are un indice glicemic sc\u0103zut<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 produce o cre\u0219tere mic\u0103 a glicemiei dup\u0103 consum, av\u00e2nd rol \u00een controlul nivelului glucozei din s\u00e2nge. Bog\u0103\u021bia \u00een fibre, face ca absorb\u021bia carbohidra\u021bilor s\u0103 se produc\u0103 lent, de unde suplimentar un control glicemic mai bun. <\/p>\n\n\n\n

Nu trebuie exclus\u0103 capacitatea de sa\u021bietate a acestui aliment, deoarece este capabil s\u0103 induc\u0103 senza\u021bia „de plin”, astfel \u00eenc\u00e2t scade aportul alimentar, ajut\u00e2nd la sc\u0103derea \u00een greutate<\/strong>. <\/p>\n\n\n\n

N\u0103utul se afl\u0103 printre plantele bogate \u00een colin\u0103, substan\u021b\u0103 absolut necesar\u0103 pentru siteza unor neurotransmi\u021b\u0103tori esen\u021biali, implica\u021bi \u00een func\u021bionarea normal\u0103 a sistemului nervos. <\/p>\n<\/div><\/div>\n\n\n\n

<\/p>\n\n\n\n

Date nutri\u021bionale:<\/h4>\n\n\n\n
\"\"<\/figure>\n\n\n\n

M\u00e2ncarea de cartofi cu n\u0103ut este o alternativ\u0103 ideal\u0103, mai ales \u00een perioada postului<\/strong>, dar nu numai. Datorit\u0103 con\u021binutului cresut de proteine \u0219i fibre, reprezint\u0103 un fel principal ideal, s\u0103\u021bios \u0219i u\u0219or de digerat. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Ingrediente necesare<\/strong> pentru 3 por\u021bii:<\/strong><\/p>\n\n\n\n

Cartofi <\/td>3 buc<\/td><\/tr>
Morcovi<\/td>3 buc<\/td><\/tr>
Ceap\u0103<\/td>1 buc<\/td><\/tr>
Usturoi<\/td>4 c\u0103\u021bei<\/td><\/tr>
Ardei gras\/kapia<\/td>1 buc<\/td><\/tr>
N\u0103ut <\/td>2 conserve (cantitatea net\u0103 – 480 g)<\/td><\/tr>
Frunze de dafin<\/td>3 frunze<\/td><\/tr>
Bulion<\/td>50 g<\/td><\/tr>
Capere<\/td>20 g<\/td><\/tr>
P\u0103trunjel<\/td>o m\u00e2n\u0103 de p\u0103trunjel – 13 g<\/td><\/tr>
Boia ardei dulce<\/td>1 linguri\u021b\u0103<\/td><\/tr>
Sare, piper<\/td>In func\u021bie de cum va place<\/td><\/tr>
Chimen (optional)<\/td>1 linguri\u021b\u0103<\/td><\/tr>
Ap\u0103<\/td>400 ml<\/td><\/tr>
Ulei de m\u0103sline<\/td>1 linguri\u021b\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

<\/p>\n\n\n\n

Mod de preparare:<\/strong><\/p>\n\n\n\n

    \n
  1. Punem uleiul de m\u0103sline intr-o oal\u0103 pe foc mediu. Adaug\u0103m usturoiul tocat m\u0103runt \u0219i l\u0103s\u0103m c\u0103teva secunde.<\/li>\n\n\n\n
  2. Punem ardeiul, cartofii, ceapa, morcovii, frunzele de dafin peste usturoi \u0219i le acoperim cu 300 ml de ap\u0103 c\u0103ldu\u021b\u0103. Le acoperim cu un capac \u0219i le l\u0103s\u0103m la \u00een\u0103bu\u0219it pentru 20 min. <\/li>\n\n\n\n
  3. Ulterior ad\u0103ug\u0103m bulionul, boia dulce, sarea, piperul \u0219i chimenul. Mai l\u0103s\u0103m c\u00e2teva minute la \u00een\u0103bu\u0219it.<\/li>\n\n\n\n
  4. Adaug\u0103m nautul de la conserv\u0103, caperele \u0219i 100 ml de ap\u0103 c\u0103ldu\u021b\u0103. L\u0103s\u0103m la \u00een\u0103bu\u0219it cu capacul pus \u00eenc\u0103 20 min. <\/li>\n\n\n\n
  5. \u00cencerca\u021bi cartofii cu furculi\u021ba, dac\u0103 ace\u0219tia sunt moi, \u00eenseamn\u0103 c\u0103 m\u00e2nc\u0103rica este gata. Gusta\u021bi \u0219i ajusta\u021bi gustul cu sare \u0219i piper \u00een func\u021bie de preferintele voastre. <\/li>\n\n\n\n
  6. Ad\u0103uga\u021bi patrunjelul proasp\u0103t tocat m\u0103runt, l\u0103sa\u021bi sa fiarb\u0103 pentru un minut si stinge\u021bi focul. <\/li>\n\n\n\n
  7. L\u0103sa\u021bi oala acoperit\u0103 cu un capac pentru 20 minute. <\/li>\n<\/ol>\n\n\n\n

    Poft\u0103 bun\u0103!<\/strong><\/p>\n\n\n\n

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