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Înlocuiește pizza cu un prânz bio sănătos, mai ieftin [Infografic]
21.07.2017
Razvan Mottok
338 vizualizări

Pizza este cel mai comandat fel de mâncare fast-food din România și printre cele mai nesănătoase. Pare o variantă ieftină de masă de prânz, sau mai rău, de seară. Chiar așa fie? Dar dacă ți-as spune  un meniu sănătos, chiar mai consistent, din ingrediente bio te va costa mai puțin, ce ai alege? Aici ar trebui să răspunzi fără să te mai gândești: prânzul bio. Și așa ai scăpa și de mustrările de conștiință pe care le ai de câte ori muști dintr-o felie de pizza. Știi că am dreptate. Și chiar dacă ești genul pizza fanatic, tot cred că ar trebui să te gândești la asta. Oricum, citește mai departe, te rog. Azi, de ziua internațională a junk food-ului, am pentru tine un subiect special.

Câtă pizza mănâncă românii?

Ca în toată lumea asta mare, și la noi se mănâncă multă pizza. Iar shaorma, hamburgerii și mâncarea chinezească plină de monoglutamat de sodiu nu se află la prea mare distanță. Oamenii caută ceva care poate fi mâncat rapid, în scurta pauză de masă la birou.

Publicația Capital estima acum ceva vreme  1,2 milioane de români mănâncă zilnic la fast-food, iar 180.000-200.000 aleg shaorma, pizza și mâncarea chinezească. Dacă shaorma este cea mai căutată când vine vorba de o masă rapidă, pentru comenzile la domiciliu pizza este preferata românilor. Dacă în 2010 o altă estimare Capital arăta se livrau zilnic aproximativ 7.000 de pizza, în 2012, numărul acestora ajunsese la 10.000. Bucureştenii dădeau în 2012 65 mil. euro pe pizza, shaorma și mâncare chinezească.

Trendul de creștere continuă și, potrivit unui studiu din 2015, pizza rămâne cel mai comandat fel de mâncare din România.

Deasemenea, tot mai mulți români preferă să-și comande prânzul sau cina online, de pe smartphone sau tablete, iar cele mai des întâlnite feluri de mâncare alese de pe dispozitive mobile sunt, ghicești? ...În ordine: hamburgerii, pizza, specialitățile chinezești, fast-food-ul și mâncarea tradițională  (conform Foodpanda România). 

Câte calorii conține o pizza? 

Cea mai consumată pizza de către români este Capriciosa, urmată de Țărănească și de Margherita. Deși pizza poate părea la prima vedere o alternativă mai sănătoasă decât shaorma care are peste 1000 de calorii, Capriciosa are aproximativ 700 de calorii, dar sunt sortimente de pizza care ajung și la 1000 de calorii, adică aproape la fel de multe ca și o shaorma. 

Nu doar numărul uriaș de calorii reprezintă o problemă, ci și faptul aceste alimente sunt pline de grăsimi nesănătoase și de E-uri. Să zicem că la originile sale Napoletane,  pizza se prepara cu ulei de măsline, mozzarella și un sos de roșii simplu. Dar azi, în România, ea se prepară cu un sos de roșii care conține zahăr și ulei de slabă calitate, cu salam, cu șuncă și cu brânză de tip mozzarella. Și mai toate ingredientele astea vin cu o tonă de E-uri periculoase.

Se poate mai bine? Sănătos, nutritiv ...mai ieftin? 

Da! Există o alternativă de masă de prânz sănătoasă și mai ieftină. Pizza te satură pe moment, dar, având multe calorii goale, nu asigură organismului energia de care are nevoie pentru prea mult timp.  Nu toate caloriile sunt la fel. Unele sunt metabolizate ușor și se transformă în energie de durată, altele sunt metabolizate în energie multă, explozivă, care îngrașă. Ghici de unde vin unele și de unde celelate? Ai ghicit, cele rele tot din pizza vin. Scumpă pentru buzunar, scumpă pentru sănătate!

Iată mai jos două variante pentru masa de prânz, pline de proteine, grăsimi sănătoase și multe substanțe nutritive, care îți vor încărca bateriile și le vor păstra încărcate până seara. Împreună, ele ajung la mia de calorii a unei porții de shaorma sau de pizza. 

Varianta 1: supă, fel principal și desert, toate bio

Legumele verzi sunt foarte sănătoase dar, din păcate, puțini consumă suficiente zilnic. Uleiul de cocos este un superaliment care îți protejează sănătatea și, chiar, conform unor studii, te ajută să arzi calorii și deci să slăbești. Ciupercile shiitake întăresc imunitatea, previn bolile cardiovasculare și au rol anticancerigen.

Îți propun, deci, de o supă-cremă gustoasă, câteva felii de orez expandat care pot înlocui cu succes pâinea, unse cu ulei de cocos în loc de unt și cu pate vegetal cu ciuperci shiitake, iar la desert niște biscuiți dulci și aromați, dar cu foarte puține calorii? Sună bine, nu-i așa? Iar totalul caloriilor rezultate te va surprinde cu siguranță. 

O porție de supă-cremă de legume verzi (250 ml), 93 kcal, 4,38 lei 

100g de pate vegetal cu ciuperci shiitake, 227 kcal, 10,38 lei 

5 felii din orez expandat cu susan (15,4 kcal bucata), 77 kcal, 1,3 lei 

O lingură de ulei de cocos, 117 kcal, 1,16 lei 

5 biscuiti din orez cu migdale (8,75 kcal bucata), 43,75 kcal, 5,68 lei 

TOTAL: 557,75 calorii și numai 22,9 lei 

Varianta 2: gustare de după-amiază: mix de nuci, semințe și fructe uscate, bio

Iată și o altă variantă de prânz sățios cu nuci, semințe și fructe uscate pe care o poți servi chiar și în timp ce lucrezi la calculator sau ca și gustare de după-amiaza: 

25g de stafide, 74,75 kcal, 0,99 lei 

25g de nuci caju, 147 kcal, 3,09 lei 

25g de semințe de floarea-soarelui, 150 kcal, 0,58 lei 

25g de migdale, 164 kcal, 2,77 lei 

TOTAL: 535,75 kcal și numai 7,43 lei

 

Pizza versus BIO - Republica BIO

 

Ce alegi? Junk food sau health food?

Dacă alegi mixul meu ca și gustare, nucile și fructele uscate fiind sățioase, va fi floare la ureche închei ziua cu o salată la cină, în loc te tenteze vreun fel de mâncare mai greu. Așa nu doar nu vei depăși necesarul mediu de calorii pe zi, dar vei și slăbi.

Iar costul după cum vezi nu este mai mare decât cel al unei pizza. De fapt, cu banii pe o pizza cumperi două mese compuse din alimente în totalitate organice, sănătoase și nutritive. Alegerea îți aparține: o pizza plină de calorii care te îngrașă, sau un prânz și o gustare sănătoase, la preț de pizza?

Simt nevoia unei mici explicații legate de termenii "calorii" si "kcal" pe care i-am folosit mai sus.

Atunci când am vorbit despre pizza, am folosim termenul “calorie”. El este echivalent ca unitate de măsură cu acel "kcal" de pe etichetele produselor bio din recomandările mele. De ce așa? Pentru că, pentru simplificare, nutriționiștii au ales să pronunțe și să scrie calorii în loc de kilocalorii, așa le-am găsit și eu prin articolele sursă, așa că nu te speria atunci când vezi pe etichetele produselor scris kcal.

 

Deci, ce alegi? Mi-ar plăcea să-mi spui părerea ta.

Ruxi pentru Republica BIO

 

Sursele la care am apelat pentru acest material, pe lângă depozitul Republicii BIO, au fost: 

http://www.ncbi.nlm.nih.gov/pubmed/8654328 
http://authoritynutrition.com/coconut-oil-and-weight-loss/ 
http://www.whfoods.com/genpage.php?dbid=122&tname=foodspice
http://www.click.ro/utile/foodpandaro/foodpandaro-nici-o-zi-fara-o-masa-delicioasa-pizza-preferata-romanilor-capriciosa 
http://www.comunic.ro/article/studiu-foodpanda-ce-comand%C4%83-rom%C3%A2nii-de-pe-mobil-burgeri-pizza-%C8%99i-chinezeasc%C4%83  
http://www.comunic.ro/article/studiu-foodpanda-ce-comand%C4%83-rom%C3%A2nii-de-pe-mobil-burgeri-pizza-%C8%99i-chinezeasc%C4%83  
http://www.feminis.ro/cate-calorii-are-pizza-ta-preferata_41314.html 
https://en.wikipedia.org/wiki/Food_energy
http://www.nutrition.gov/whats-food/commonly-asked-questions-faqs
http://www.fatsecret.co.uk/calories-nutrition/generic/capricciosa-pizza

 

Copyright Republica BIO

 

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  • Andyovc pe

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