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duminică, 20 ianuarie 2019

Totul despre ghimbir: beneficii, vitamine, minerale si calorii

Ghimbirul este unul dintre cele mai populare ingrediente si condimente din bucataria Asiatica si Indiana. De asemenea, este folosit de mii de ani si in scopuri medicinale.

Ceea ce se consuma de la aceasta planta este radacina sau rizomul. Acesta se poate consuma atat in stare proaspata, pulbere sub forma de condiment, sub forma de ulei sau suc. De asemenea, ghimbirul mai este folosit in tincturi, ca si supliment alimentar suf forma de capsule si pastile. In industria alimentara este folosit ca si condiment pentru diverse deserturi (turta dulce sau ginger bread, ginger snaps), bauturi (ginger ale, bere cu ghimbir sau ginger beer), precum si intr-o mare varietate de alte preparate savuroase.

Ghimbirul face parte din familia Zingiberaceae alaturi de cardamon si turmeric. Este produs in tari precum India, Jamaica, Fiji, Indonezia si Australia.

Totul despre ghimbir: beneficii, vitamine, minerale si calorii


CARE SUNT BENEFICIILE PENTRU SANATATE ALE GHIMBIRULUI?

1. Ajuta in procesul de digestie
Compusii fenolici din ghimbir ajuta la ameliorarea iritatiilor gastrointestinale, stimuleaza productia de saliva si bila, si ajuta la scaderea contractiilor gastrice pe masura ce alimentele si fluidele se misca prin tractul gastrointestinal.

In acelasi timp, ghimbirul are, de asemenea, efecte benefice asupra enzimei tripsina si a lipazei pancreatice si in cresterea motilitatii prin tractul digestiv. Avand in vedere aceste proprietati,  ghimbirul ar putea ajuta la prevenirea cancerului de colon si a constipatiei.

Tripsina este o enzima secretata de catre pancreas care are ajuta la descompunerea si digerarea proteinelor.

Lipaza este o enzima secretata de pancreas, care ajuta la descompunerea trigliceridelor in acizi grasi.


2. Elimina senzatiile de greata
Mestecarea de ghimbir in stare proaspata sau consumul de ceai de ghimbir este un remediu comun in senzatiile de greata. De asemenea, acesta este indicat si pentru persoanele care sufera de rau de masina.

Ghimbirul este sigur in timpul sarcinii, pentru a usura senzatiile de greata. Poate fi consumat si sun forma de comprimate sau bomboane cu ghimbir.


3. Tine la distanta raceala si gripa
In sezonul rece, conumul de ceai de ghimbir este o modalitate la indemana pentru prevenirea gripei si a racelii. Gimbirul are si un efect diaforetic ceea ce inseamna ca promoveaza transpiratia si incalzeste corpul din interior.

Pentur a te bucura de efectele unui ceai de ghimbir aromat, pune cateva felii de ghimbir proaspat intr-o cana (aproximativ 20 de grame) si adauga peste ele apa fierbinte. Lasa la infuzat 10-15 minute, iar inainte de servire adauga cateva felii de lamaie sau cateva picaturi de miere, pentru un plus de vitamina C si proprietati antibacteriene. Poti opta si pentru mierea de Manuka care este considerata un antibiotic natural si ajuta la intarirea sistemului imunitar.


4. Reduce durerile
Un studiu realizat de catre Universitatea din Georgia in care au fost implicati 74 de voluntari, a demonstrat ca, sumplimentele alimentare pe baza de ghimbir, au redus cu 25% durerile musculare induse de exercitiile fizice.

De asemenea, ghimbirul reduce si simptomele dismenoreei sau a durerii severe pe care unele femei o resimt in timpul unui ciclu menstrual. Pentru ameliorarea durerilor foloseste ghimbirul sub forma de ceai (vezi reteta mai sus).


5. Benefic in sanatatea cardiovasculara
Ghimbirul ajuta si la reducerea colesterolului, la scaderea riscului de coagulare a sangelui si constribuie la mentinerea unor niveluri sanatoase de zahar in sange.



CE NUTRIENTI, VITAMINE SI MINERALE CONTINE GHIMBIRUL?

100 g de ghimbir contin 80 kcal, iar printre cei mai importanti nutrienti continuti se numara potasiul (415 mg / 100 g), magneziu (43 mg / 100 g), fosfor (23 g / 100 g), calciu (16 mg / 100 g), vitamina C (5 mg / 100 g).

NutrientiUnitateValori / 100 g
Apag78.89
Energiekcal80
Proteineg1.82
Lipide (grasimi)g0.75
Carbohidratig17.77
Fibre dieteticeg2
Total zaharurig1.7
Minerale
Calciu, Camg16
Fier, Femg0.6
Magneziu, Mgmg43
Fosfor, Pmg34
Potasiu, Kmg415
Sodiu, Namg13
Zinc, Znmg0.34
Vitamine
Vitamina C (acid asorbic)mg5
Tiamina (B1)mg0.025
Riboflavina (B2)mg0.034
Niacina (B3)mg0.750
Vitamina B6mg0.160
Acid folic (B9)µg11
Vitamina Aµg0
Vitamina E mg0.26
Vitamina Kµg0.1
Lipide (grasimi)
Grasimi saturateg0.203
Grasimi monosaturateg0.154
Grasimi polisaturateg0.154
Colesterolmg0

Sursa: usda.gov



Consulta si colectia noastra de retete pe baza de ghimbir:
  1. Pink Lady - Smoothie de sfecla rosie cu mar si ghimbir
  2. Smoothie detoxifiant cu telina, mar si ghimbir
  3. Smoothie pentru intarirea sistemului imunitar cu morcovi, portocala si ghimbir
  4. Salata de cous-cous cu sfecla rosie, feta, morcovi si ghimbir



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