Klāt pavasara dārzeņu sezona – veikalu plauktos jau gozējas smaržīgi redīsi, sulīgi salāti, loki un citi pavasara gardumi, kas ir tieši tādi paši, kā šis gadalaiks – zaļi, viegli un svaigi! Visi pavasara zaļumi ir ļoti vērtīgi, satur daudz vitamīnu, minerālvielu un šķiedrvielu, tāpēc, tos ēdot, varam būt droši – lutinām sevi ne vien ar svaigu un garšīgu ēdienu, bet arī veselīgu uzturu.
Tomēr, lai saprastu, kuri jaunās ražas labumi pavasarī ir paši, paši vērtīgākie, uztura speciāliste Jevgēnija Jansone kopā ar nacionālo pārtikas mazumtirdzniecības tīklu ELVI piedāvā piecu vērtīgāko pavasara dārzeņu izlasi tavam galdam!
1. Zaļie lapu dārzeņi (biešu lapas, spināti, lapu kāposti jeb kalē, rukola u.c.). Visi lapu dārzeņi satur ļoti daudz K vitamīnu, kas nodrošina normālu asinsrecēšanu. Tāpat zaļās lapas ir bagātas ar antioksidantiem – tās ir vielas, kas cīnās pret mūsu organisma oksidatīvo stresu. Oksidatīvais stress ir process, kas normālā vielmaiņas procesā var rasties jebkurā organismā, taču tas negatīvi ietekmēt mūsu šūnas, paātrinot novecošanas procesus un dažu slimību rašanos. Protams, uzskatīt, ka tieši zaļie lapu dārzeņi glabā daļu no mūžīgās jaunības noslēpuma būtu pārāk ambiciozi, taču to lietošana noteikti var būtiski ietekmēt mūsu labsajūtu! Zaļie lapu dārzeņi ir bagāti arī ar A vitamīnu un satur daudz dzelzs, tāpēc tie ir būtisks dzelzs avots veģetāriešiem un cilvēkiem, kas gaļu patērē ļoti maz.
2. Redīsi. Šie ir dārzeņi ar niecīgu kaloriju saturu, bet milzīgu vērtību. Simts gramos redīsu būs tikai 16 kalorijas, taču tie nodrošinās gan ceturto daļu no dienā ieteicamas C vitamīna devas, gan veselu virkni citu vitamīnu un minerālvielu, kas ir ļoti būtiski mūsu organismam. Turklāt redīsi satur arī tādu fitoķīmisko vielu grupu, ko sauc par indoliem – šie savienojumi ir būtiski vēža profilaksei, turklāt pētījumi apliecina, ka tie labvēlīgi ietekmē tauku vielmaiņu organismā un iedarbojas pret šūnu novecošanos.
3. Zaļie zirnīši. Šie ir šķiedrvielām ļoti bagāti dārzeņi ar augstu olbaltumvielu saturu, kas dos ilgstošu sāta sajūtu. Zaļos zirnīšus īpaši vērtīgus padara arī fakts, ka to pielietojumam virtuvē gandrīz nav robežu – ar zirnīšiem var pagatavot gan buljonzupas, gan gardās krēmzupas, no tiem var taisīt biezeņus vai pasniegt kā dārzeņu piedevu. Tāpat zirņi labi papildina salātus, kartupeļu, makaronu, rīsu vai jebkuru citu graudaugu ēdienus, no tiem var pagatavot pesto, ko uzsmērēt uz maizītēm vai brīvi ļauties kulinārās fantāzijas lidojumam. Ēst var gan lobītus zirņus, gan jaunos zirnīšus ar visām pākstīm. Paši zirņi būs bagātāki ar cieti, tādēļ sniegs vairāk enerģijas, savukārt, pākstis saturēs vairāk vitamīnu un šķiedrvielu, turklāt palīdzēs regulēt arī cukura līmeni asinīs.
4. Sparģeļi tāpat kā citi zaļie dārzeņi, satur antioksidantus un flavanoīdus, bet tie ir īpaši bagāti ar tādiem flavanoīdiem kā kvercetīns, izoramnetīns un kemferols. Šo vielu nosaukumi ir sarežģīti un tos nav nepieciešams atcerēties, taču pietiks, ja zināsiet – tām piemīt pretvīrusu, pretiekaisuma, pretvēža iedarbība, turklāt šīs vielas mazina asinsspiedienu. Sparģeļi ir bagāti ar folātiem – vitamīnu grupu, kas nepieciešama sarkano asins ķermenīšu un DNS formēšanai, tāpēc sparģeļi īpaši ieteicami topošajām māmiņām.
5. Briseles kāposti. Tie, tāpat kā citi zaļie dārzeņi, bagātīgi satur K vitamīnu un antioksidantus, tomēr īpaši vērtīgus šos dārzeņus padara omega-3 taukskābju saturs. Protams, salīdzinot ar treknām zivīm vai šī deva ir neliela, taču Briseles kāposti tik un tā var sniegt vērtīgu omega3 papildinājumu pavasara diētai.
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