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Jesenske namirnice Ispis
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Četvrtak, 01 Rujan 2011 04:29

vocePočinju pripreme za nadolazeću jesen sa svim ljepotama ovog godišnjeg doba, a osobito velikom ponudom namirnica bogatih nutrijenata za podizanje imuniteta. Tržnice nude obilje voća i povrća koje našem organizmu osiguravaju prijeko potrebne vitamine i minerale. Možemo birati između namirnica koje nam osiguravaju bogat unos proteina, te namirnica koje sadržavaju visok postotak ugljikohidrata potrebnih radi opskrbe organizma energijom.

Početkom jeseni, prehranu nastojimo prilagoditi nadolazećim hladnijim danima, te treba jesti namirnice koje energetskim djelovanjem daju dovoljno topline i energije. Najveći dio jesenskih namirnica bogat je antioksidansima koji svojom prisutnošću u stanici neutraliziraju slobodne radikale, a to su: mahunarke, orašati plodovi,  povrće (zeleno lisnato, brokula, mrkva, zelje), voće (bobičasto voće - borovnice i grožđe, naranče, kivi, dinje, dunje).

Jesensku prehranu nadopunjujemo hranom koja nam daje dovoljno energije za nadolazeće hladnije dane, a to je:

• voće i povrće - preporuka je 5 obroka voća i povrća dnevno (jedan obrok podrazumijeva jednu čašu narančina soka ili jedan komad svježeg voća);
• mlijeko i mliječni proizvodi - važni izvori kalcija koje možemo pronaći u raznim kombinacijama s većim i manjim udjelom masnoće;
• vitamin C (oko 60 mg = 2 porcije voće i povrća) koji se nalazi u citrusima, kiviju, brokuli i paprici (preporuka je jesti svježe);
• karoten i vitamin A (oko 750 mg dnevne doze) koji se nalaze u voću i povrću narančaste i žute boje (mrkva, bundeva, crvena i žuta paprika, dinja);
• namirnice bogate cinkom, važne za razvoj stanica (oko 10-15 mg na dan), a nalaze se u crvenome mesu, mahunama, gljivama i bučnim košticama ("esencijama mladosti");
• namirnice bogate željezom radi sprječavanja anemije (12-18 mg na dan), a nalaze se najviše u crvenome mesu, jajima, zelenom povrću;
• vitamin E osobito nakon štetnog djelovanja UV zraka, koji će neutralizirati štetnost slobodnih radikala, a time i usporiti starenje stanica (oko 20-25 g na dan), a nalazi se u maslinovu ulju i maslinama, sušenome voću (marelice, šljive), ulju pšeničnih klica, te orašastim plodovima (bademi, lješnjaci, pistaciji);

Pravilnim izborom namirnica pripremit ćete organizam za nadolazeću jesen i osigurati mu neophodne nutrijente za povećane obaveze.

Mirela Vidović

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