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Legumele crucifere
Ghervase Iulia
Nutritie si dietetica, Anul II, Grupa 2
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Ghervase Iulia
Nutritie si dietetica, Anul II,
Grupa 2
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Legumele crucifere sunt legume din familia Cruciferae, genul Brassica
Brassica= (latina)varza legume varzoase
Numele de crucifere petalele lor in forma decrucix
http://www.whfoods.com/genpage.php?tname=btnew
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5/20IARC Handbooks of Cancer Prevention Volume 9; Cruciferous vegetables, isothiocyanates and in
FamiliaCrucifercuprinde circa 350
genuri i !n "ur de 30de specii dintre care
un numar limitat sucomesti#ile$
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tonutrienti caroten vitamina % vitamina & vitamine din complexul
' (')
acid folic er potasiu #re alimentare
intre tonutrienti contin*glucozinolati
responsa#ili de gustul picant si mirosul specic (tioeteri, tioalde+ide) prevenirea si tratamentul cancerului prin stimularea producerii de enzimein organism care detoxica agentii carcinogeni inainte de a avea sansa dea deteriora celulele$
Fitatii din legume scad a#sortia erului cu 30-, iar cei din cereale cu./-, insa beta-carotenuldin compozitia cruciferelor inlatura acest #loca", iarcontinutul crescut de vitamina % duce la o mai #una a#sor#tie a acestuimacromineral$
Chimia alimentului, Rodica Cuciureanu
Traiesc, deci ma abtin, dr. Mihaela Bilic, editura Curtea Veche,
http://www.ncbi.nlm.nih.gov
Varza de Bruxelles Broccoli Varza
http://www.natureword.com/
brandywendle
http://www.ncbi.nlm.nih.gov/medgen/33016http://www.natureword.com/https://www.google.ro/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0CAYQjB1qFQoTCIScubOa_sgCFYG5FAodg_sNIg&url=http://brandywendler.blogspot.com/2012/04/april-recipe-of-month.html&psig=AFQjCNH_O152FzT95RuT3TOBcT5MJD23Og&ust=1446982068228231https://www.google.ro/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0CAYQjB1qFQoTCIScubOa_sgCFYG5FAodg_sNIg&url=http://brandywendler.blogspot.com/2012/04/april-recipe-of-month.html&psig=AFQjCNH_O152FzT95RuT3TOBcT5MJD23Og&ust=1446982068228231http://www.natureword.com/http://www.ncbi.nlm.nih.gov/medgen/330167/24/2019 crucifere 1
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Cruciferolii
prote"eazavederea deafectiunile
aparute odatacu inaintarea invarsta, inclusiv
cataracta
previn #olilecardiovasculare
previnmalformatiile
congenitale(spina-bida)
proprietatianti#acteriene
previn aparconstipaie
promoveaz2tranzit intest
s2n2tos$
Traiesc, deci ma abtin, dr$ i+aela 'ilic, editura %urtea 4ec+e,
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7n timpul prepararii alimentelor, mestecarii si digestiei, glucozinolatii sunt degradati pentrucompui #iologic activi, cum ar indolii, nitrilii, tiociana8ii, i izotiociana8ii$ Indole-3-carbinol iau fost studiati cel mai frecvent pentru efectele lor anticancerigene$
9:a demonstrat ca indolii i izotiociana8ii in+i#a dezvoltarea cancerului !n mai multe organevezica urinara, san, colon, cat, plamani, i stomac$
http://www.ncbi.nlm.nih.gov/pubmed/12094621+ttp*;;
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http://www.vega-licious.com/cruciferous-vegetables-superfoods-group
Cauliflower vitamins&minerals
http://www.naturalhealthadvisory.com/daily/natural-health-101/cauliflower-nutrition-101/
(amounts per 100 calories of each vegetable)
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http://eatdrinkbetter.com/wp-content/uploads/2013/04/Cruciferous-Vegetables-600x315.jpg
(gulia)
(nap)
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Varza
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1643665/
Sntatea prin alimentaie, Dr. George Pamplona-Roger
Traiesc, deci ma abtin, dr. Mihaela Bilic, editura Curtea Veche, Bucuresti, 2011
4arza are reputateproprietati antiinAamatorii,amelioreaza mastitele femeilorcare alapteaza, inAamatiilearticulare si acneea(aplicatiilocale)$
9ucul de varza este folosit intratarea ulcerului, migrenelor,retentiei de apa si constipatiei$
Micron
@lte afectiuni tinute la distantacu a"utorul verzei*
afec8iunile cardiovasculare B
o#ezitatea (0:.0Ccal;600g)
osteoporoza dia#etul i scor#utul
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1643665/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1643665/7/24/2019 crucifere 1
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Broccoli
micronutrienti/10
"uperfoods for #ummies, r$ 'rent @gin D 9+ereen Eegtvig,
H ceasca de #roccoli tocatfurnizeaza* aportul de vitamina %
sucient pentru o zi vitaminele @ si & in cantitati
semnicative %a, &, g 6 g de #re 30 de Ccal
@lte afec8iuni 8inute la
distan82 cu a"utorulacestei legume sunt* #olile coronariene o#ezitatea dia#etul$
OceascadevarzadeBruxelles
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Varza de Bruxelles
micronutrientiBrux
According to the USDA National Nutrient Database
a"uta la ec+ili#rarea ciclului
menstrual printr:un componentnumit indol:3:car#inol(73%)
implicat in procesareaestrogenului
#enec pentru inim2* a"ut2 lap2strarea s2n2t2ii
cardiovasculare deoarece are uneIect #enec asupra felului !n
care este procesat colesterolul !ncorp
c+iar 1i dup2 g2tire, care reducenivelurile unora dintre nutrieni,varza de 'ruxelles conine cuaproximativ 0- mai mult2vitamina % decJt portocalele
proaspete$http://www.goodfood.ro/articol/ingredientul-sanatos-varza-de-bruxelles.html
O ceasca de varza de Bruxelles(aproximativ 88 grame)
furnizeaza38 kcal
8 grame de carbohidrati (3grame de zahr, grame de fibre)
3 grame de proteine.
http://www.goodfood.ro/articol/ingredientul-sanatos-varza-de-bruxelles.htmlhttp://www.goodfood.ro/articol/ingredientul-sanatos-varza-de-bruxelles.htmlhttp://www.goodfood.ro/articol/ingredientul-sanatos-varza-de-bruxelles.html7/24/2019 crucifere 1
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Conopida
#ogata in vitamina % sipotasiu, con8ine cantit28isu#stan8iale de acid folic
foarte sc2zut !ncalorii(3Ccal;600g)
continut ridicat devitamina & si ', precumi acid folic, #re
"uperfoods for #ummies, r$ 'rent @gin D 9+ereen Eegtvig, ileG
@lte afec8iuni 8inute ladistan82 cu a"utorulconopidei sunt*
#olile digestive #olile cardiovascula o#ezitatea i dia#et #olile renale
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NC= no changes in the nutritionafter cooking
+andindicate an increase or dcontent and the number of +s anthe relative increase/decrease
https://bsclarified.wordpress.com/2011/10/03/are-raw-vegetables-healthier-than-cooked-ones/
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Kale
bogat n
fibre(1,7g/100g) are un coninutmic de calorii (42kcal)
inhib absorbiade iod norganism.
http://articles.mercola.com/sites/articles/archive/2013/11/06/kale-bene
Micronut
http://articles.mercola.com/sites/articles/archive/2013/11/06/kale-benefits.aspxhttp://articles.mercola.com/sites/articles/archive/2013/11/06/kale-benefits.aspx7/24/2019 crucifere 1
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Rucola(voinicic) ruMacronutienti din 100grucolaGlucide 3,7g
Fibre 1,6g
Proteine 2,6g
Lipide 0,7g
consumat2 !n stare crud2,ca frunze pentru salate, dari su# forma de plant2
medicinal2 ( actiuneantioxidant2, antiscor#utic2,anti#acterian2, diuretic2)
pe timp de var2, plantaproduce o Aoare #ogat2 !nsemin8e, care pot folositedrept condiment
frunzele sunt #ogate !nvitamina % i con8ine ulei de
http://www.cevabun.ro/rucola/
http://www.cevabun.ro/rucola/http://www.cevabun.ro/rucola/7/24/2019 crucifere 1
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Chimia alimentului, Rodica Cuciureanu - suport de cursGhid pentru alimentatia sanatoasa, Mariana Graur
4arza, conopida, #roccoli, varza de 'ruxellesprecum si alte crucifere au un continut
considera#il de tioglicozide care prin +idrolizaformeaza izocianati ce impiedica xarea
iodului in glanda tiroida, provocand distroaendemica tireopatica (gusa)$
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6$4arza de 'ruxelles cu usturoisi pancetta la cuptor
$ Hrez din conopida cu legumede vara
3$ 9moot+ie din Cale, spanac sipara
.$ Legume radacinoase si guliecoapte cu sos din usturoi si vin
5$ Karta cu rucola si praz
$ 9alata cu varza rosie, mango,telina, ceapa verde, g+im#ir
$ Foi de varza umplute
http://www.backtothebooknutrition.com/cruc
iferous-veggies-are-you-getting-enough/
http://www.backtothebooknutrition.com/cruciferous-veggies-are-you-getting-enough/http://www.backtothebooknutrition.com/cruciferous-veggies-are-you-getting-enough/http://www.backtothebooknutrition.com/cruciferous-veggies-are-you-getting-enough/http://www.backtothebooknutrition.com/cruciferous-veggies-are-you-getting-enough/