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Фитнес-азбука овощей. Сельдерей.


Фитнес-азбука овощей. Сельдерей.

В сезон летне-осеннего урожая мы хотим напомнить о пользе некоторых овощей и фруктов и возможностях их использования. В этом материале речь пойдет о сельдерее.

Сельдерей – это удивительное растение. По своим полезным свойствам он входит в список рекордсменов среди овощей. Он содержит витамин С, витамины группы В, РР, Е и провитамин А.
В соке сельдерея содержится калий в органическом виде, кальций, натрий и фосфор, магний, цинк. Эти вещества крайне важны при больших физических нагрузках, а значит, особенно полезны для спортсменов и людей, увлекающихся фитнесом. Одним из химических свойств натрия является поддержание кальция в растворенном состоянии. Сырой сельдерей содержит в четыре раза больше органического натрия, чем кальция. Такое соотношение делает его одним из самых полезных соков для любителей сладкого, булочек, макаронных изделий – сельдерей с помощью органического натрия помогает нейтрализовать концентрированные сахара и крахмалы. В связи с этим сок из сельдерея сегодня часто можно встретить в барах при фитнес-клубах.
В его корнеплодах и листьях содержатся ценнейшие аминокислоты каротин, аспарагин, тирозин, никотиновая кислота, эфирные масла (в корнеплодах до 10, в листьях – до 30 мг). Все части растения способствуют повышению аппетита. Специфический вкус сельдерею придает апиол.
Сок сельдерея способствует лечению желудочно-кишечных заболеваний, мочекаменной болезни, диатеза и аллергии, кожных заболеваний. Кроме того, сок сельдерея используется при лечении различных заболеваний глаз.
Сельдерей – отличный антисептик. Благодаря этим свойствам и сбалансированному витаминно-минеральному составу он эффективно укрепляет иммунитет, усиливая сопротивляемость организма воспалениям, простудам и инфекционным заболеваниям.
Душная и жаркая погода переносится легче, если выпить 100-150 мл свежего сока сельдерея утром и столько же днем, перед принятием пищи. Это нормализует температуру тела, и вы чувствуете себя превосходно на любой жаре.
Листья сельдерея улучшают деятельность сердца, одновременно укрепляя ее, а также помогают в лечении ревматизма и артрита.
Смеси сока сельдерея с другими соками (особенно морковным) весьма полезны людям с лишним весом и различными нарушениями обмена веществ.
Сельдерей не содержит лишних калорий (в 100 г содержится только 27 калорий), поэтому диета на основе сельдерея является очень эффективной. Основой диеты для похудения является суп из сельдерея с добавлением овощей, фруктов, риса, кефира и других низкокалорийных продуктов.
Всего два тонких стебля сельдерея содержат 15% суточной рекомендованной дозы витамина А и 15% витамина С. Две столовых ложки сельдерея содержат всего 2,7 калории и при этом обеспечивают организм более чем 150% рекомендованной суточной дозы витаминов. Сто граммов сырого сельдерея содержат всего 16 калорий.
Сельдерей включают в меню больных сахарным диабетом. Он улучшает водно-солевой обмен, поэтому его особенно рекомендуют пожилым людям.
Обратите внимание, что сельдерей не рекомендуется применять кормящим матерям, так как он способствует снижению выработки молока. Также с большой осторожностью применяйте сельдерей при язвенной болезни желудка и двенадцатиперстной кишки.
Если вам не нравится запах сельдерея, принимайте в пищу ту его часть, которая располагается ближе к корню. Сельдерей можно употреблять целиком: корень часто запекают, стебли употребляют в пищу сырыми или тушеными или жареными, листья используются в качестве зелени, семена – в качестве приправы. Сельдерей содержит большое количество соли и, благодаря этому, может использоваться вместо нее. Он отлично сочетается с яблоками, особенно кислыми, морковью, ананасами и в салатах, и в тушеном виде. Сельдерей также применяется в качестве безвредного усилителя вкуса и запаха.

Суп из сельдерея:

  • 400 г сельдерея,
  • 6 средних луковиц,
  • 500 г белокочанной капусты,
  • 3 свежих или консервированных помидоров,
  • 2 стручка зеленого перца,
  • черный перец,
  • соль
  • 3 литра воды

Овощи промыть, почистить и мелко нарезать. Залить водой, добавить соль и перец по вкусу. На сильном огне довести суп до кипения и кипятить в течение 10 минут. Затем уменьшите огонь, и варите суп, пока все овощи не станут мягкими.

Салат из сельдерея и овощей

  • сельдерей (корень) – 2 шт.
  • морковь – 1 шт.
  • петрушка (корень) – 1 шт.
  • пастернак (корень) – 1 шт.
  • красная капуста – 1/4 шт.
  • белокочанная капуста – 1/4 шт.
  • свекла – 1 шт.
  • растительное масло – 5 ст. л.
  • винный уксус – 3 ст. л.
  • соль.

Сельдерей, морковь, петрушку, пастернак и свеклу натереть на крупной тёрке, посолить и оставить на 20-30 минут. Красную и белокочанную капусту разобрать на листья, промыть, вырезать утолщения, свернуть листья рулетом, тонко нарезать, перетереть с солью и оставить на 15-20 минут. Отжать все овощи и капусту, сложить в салатник и заправить маслом и уксусом, хорошо перемешав. Подавать к столу через 15 минут.

Сельдерей с апельсинами

  • сельдерей (корень) – 1 шт.
  • апельсин – 1 шт.
  • сметана – 3 ст. л.
  • лимонный сок – по вкусу
  • соль
  • сахар – по вкусу.

Очищенный сельдерей натереть на овощной терке, сбрызнуть лимонным соком, добавить дольки апельсина, залить сметаной, посыпать солью и сахаром по вкусу, размешать. Подавать к птице, рыбе.

Врач-диетолог Л.Б. Яшкина

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