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sâmbătă, 21 iulie 2018

Ce vitamine si minerale contin semintele de canepa? Valori nutritionale, beneficii si calorii

CARE SUNT BENEFICIILE SEMINTELOR DE CANEPA?


Semintele de canepa sunt unele dintre cele nutritive ingrediente fiind foarte bogate in grasimi "bune" (acid afla linolenic sau Omega-3, acid alfa linoleic sau Omega-6 si acid gamma linoleic), proteine, vitamine (vitamina E) si minerale (fosfor, potasiu, sodiu, magneziu, calciu, fier si zinc).

Aproximativ 25% din continutul lor caloric este dat de proteine, depasind continutul semintelor de chia sau a semintelor de in, care contin aroximativ 16-18% proteine. 30 de grame de seminte de canepa (aproximativ 2-3 linguri) furnizeaza 11 g de proteine. Semintele de canepa contin, de asemenea, toti amino acizii esentiali. Printre cei mai importani se numara:
  • metionina furnizeaza organismului sulf care este esential in producerea anumitor antioxidanti si detoxifierea organismului
  • cisteina este esentiala in detoxifierea organismului, regenerarea parului si a unghiilor si in protejarea organismului de efectele alcoolului, fumului de tigara si a poluarii. 
  • arginina este esentiala in sustinerea functiilor hepatice si cardiovasculare
  • acid glutamic este cel care furnzeaza energie creierului avand capacitatea de a colecta excesul de amoniac din organism, care poate inhiba creierului, convertindu-l in glutamina.

Ce vitamine si minerale contin semintele de canepa? Valori nutritionale si calorii


BENEFICII PENTRU SANATATE ALE SEMINTELOR DE CANEPA:

  • Reduc riscul bolilor de inima
  • Sunt benefice impotriva bolilor de piele
  • Reduc simptomele sindromului premenstrual si a menopauzei
  • Imbunatatesc digestia si ajuta in curele de slabire
  • Previn cancerul

  1. Semintele de canepa sunt indicate pentru sanatatea inimii - principalele ingrediente pentru o inima sanatoasa sunt: alimentele bogate in fibre, proteine, grasimi sanatoase si cantitati scazute de zahar. Semintele de canepa indeplinesc toate aceste conditii. De asemenea, contnutul de arginina ajuta la producerea oxidului nitric care ajuta la dilatarea vaselor de sange si reducerea presiunii arteriale.

  2. Sunt benefice pentru piele, unghii si par - uleiul de canepa face minuni pentru pielea uscata deoarece patrunde pana in straturile mai profunde ale pielii. De asemenea, exista dovezi in combaterea eczemelor, dermatitelor si a psoriazisului.

  3. Reduc simptomele sindromului premenstrual si a menopauzei - acidul gama linoleic din semintele de canepa produce prostagladina E1 care reduce efectele prolactinei. Prolactina este responsabila pentru producerea laptelui matern in perioada alaptarii sugarului, dar este produsa in cantitati mici si in organismul barbatilor si a femeilor care nu sunt insarcinate. Hiperprolactinemia reprezinta cresterea nivelului prolactinei in sange peste nivelul maxim admis, determinand dereglari ale ciclului menstrual.

  4. Imbunatatesc digestia si ajuta in curele de slabire - fibrele sunt esentiale pentru o digestie sanatoasa. Semintele de canepa contin 80% fibre insolubile si 20% fibre solubile. Sunt de un real ajutor si in curele de slabire deoarece sunt foarte satioase, taind si pofta de dulciuri.

  5. Previn cancerul - continutul de omega-3 si acid gama linoleic au rolul de a balansa nivelul inflamatiilor si de a intari sistemul imunitar. Cercetarile au scos la iveala faptul ca, tetrahidrocanabiolul continut de semintele de canepa lupta impotriva cancerului, determinand celulele bolnave sa se "manance" intre ele.



CUM SE CONSUMA SEMINTELE DE CANEPA?


Semintele de canepa este indicat sa fie consumate dimineata. Se pot face bilute proteice, hummus, se pot adauga in smoothie-uri, iaurt sau presarate in salate sau peste paste. Aici gasesti si colectia noastra de retete cu seminte de canepa.

Alte retete interesante gasesti si pe blogul Ligiei Pop.




UNDE GASESC SEMINTE DE CANEPA?


Semintele de canepa sunt destul de accesibile si usor de gasit in majoritatea hypermarket-urilor, plafarurilor sau a magazinelor cu produse bio. De asemenea, pot fi achizitionate si online din magazine de profil, precum: Vegis.ro, Plantum.ro sau Vitamix.ro.



Ce nutrienti, vitamine si minerale contin semintele de canepa?


100 g de seminte de canepa contin 553 kcal, iar printre cei mai importanti nutrienti continuti se numara fosfor (16,5 g / 100 g), potasiu (12 g / 100 g), magneziu (700 mg / 100 g), calciu (70 mg / 100 g) si vitamina B3 (9.2 mg / 100 g).

NutrientiUnitateValori / 100 g
Apag4.96
Energiekcal553
Proteineg31.56
Lipide (grasimi)g48.75
Carbohidratig8.67
Fibre dieteticeg4
Total zaharurig1.5
Minerale
Calciu, Camg70
Fier, Femg7.95
Magneziu, Mgmg700
Fosfor, Pmg1650
Potasiu, Kmg1200
Sodiu, Namg5
Zinc, Znmg9.9
Vitamine
Vitamina C (acid asorbic)mg0.5
Tiamina (B1)mg1.275
Riboflavina (B2)mg0.285
Niacina (B3)mg9.2
Vitamina B6mg0.6
Acid folic (B9)µg110
Vitamina Aµg1
Vitamina E mg0.8
Lipide (grasimi)
Grasimi saturateg4.6
Grasimi monosaturateg54
Grasimi polisaturateg38.1
Colesterolmg0

Sursa: usda.gov



Vezi si colectia noastra de retete cu seminte de canepa:




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