{"id":2821,"date":"2017-01-25T18:10:28","date_gmt":"2017-01-25T18:10:28","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=2821"},"modified":"2017-04-22T22:34:52","modified_gmt":"2017-04-22T22:34:52","slug":"witaminy-mineraly-podsmazane-krewetki-kasza-gryczana","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/01\/25\/witaminy-mineraly-podsmazane-krewetki-kasza-gryczana\/","title":{"rendered":"Witaminy i minera\u0142y: podsma\u017cane krewetki z kasz\u0105 gryczan\u0105"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Witaminy rozpuszczalne w wodzie to, chyba najbardziej znana, witamina C oraz osiem witamin z grupy B. Odgrywaj\u0105 one wa\u017cn\u0105 rol\u0119, je\u015bli chodzi o odporno\u015b\u0107, trawienie, metabolizm, funkcje neuron\u00f3w i zachowanie zdrowego wygl\u0105du sk\u00f3ry. Poni\u017cej znajdziesz informacje na temat kilku ich cennym \u017ar\u00f3de\u0142 oraz przepis na zdrowe danie, kt\u00f3re pomo\u017ce ci unikn\u0105\u0107 niedoboru tych witamin.<\/span><\/p>\n<p><strong>Potrzebujesz ich codziennie<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Nale\u017cy pami\u0119ta\u0107, \u017ce witaminy rozpuszczalne nie utrzymuj\u0105 si\u0119 d\u0142ugo w organizmie. Wszelkie nieu\u017cywane nadwy\u017cki s\u0105 po prostu usuwane wraz z moczem. Dzi\u0119ki temu ich suplementacja jest bardzo bezpieczna, ale z drugiej strony jeste\u015bmy r\u00f3wnie\u017c podatni na ich niedob\u00f3r. Powinni\u015bmy dostarcza\u0107 je do organizmu ka\u017cdego dnia.<\/span><\/p>\n<p>https:\/\/www.instagram.com\/p\/BMPaYYtgcld\/<\/p>\n<p><span style=\"font-weight: 400;\">Dobrym \u017ar\u00f3d\u0142em witaminy C s\u0105 wszystkie \u015bwie\u017ce owoce i warzywa, a szczeg\u00f3lnie papryka, zielone warzywa li\u015bciaste i jagody. Pewnie cz\u0119sto s\u0142yszysz o znaczeniu kwasu foliowego u kobiet w ci\u0105\u017cy lub witaminy B12 u wegan, ale istnieje w sumie osiem witamin z grupy B, dlatego nale\u017cy regularnie spo\u017cywa\u0107 zielone warzywa li\u015bciaste, produkty fermentowane lub chleb na zakwasie, jaja, w\u0105trob\u0119 i mi\u0119sa dobrej jako\u015bci lub ryby, by cieszy\u0107 si\u0119 dobrym zdrowiem.<\/span><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/K-nRRgTr_UI\" width=\"782\" height=\"440\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Przepis: Podsma\u017cane krewetki z kasz\u0105 gryczan\u0105<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Kasza gryczana jest doskona\u0142ym \u017ar\u00f3d\u0142em minera\u0142\u00f3w i witamin z grupy B. W zaledwie 100 g znajduje si\u0119 ponad po\u0142owa zalecanego dziennego spo\u017cycia (ZDS) magnezu, miedzi i manganu, a tak\u017ce spore ilo\u015bci fosforu, niacyny (B3) i ryboflawiny (B2). 250 g krewetek u\u017cytych w przepisie dostarczy ci wi\u0119cej selenu, ni\u017c potrzebujesz na ca\u0142y dzie\u0144, a tak\u017ce 70% ZDS witaminy B12, ponad 25% ZDS tiaminy (B1), niacyny (B3), magnezu, fosforu, sodu, cynku i miedzi. Cebula i czosnek zawieraj\u0105 r\u00f3wnie\u017c spor\u0105 ilo\u015b\u0107 witaminy C i K. Jak wida\u0107, jest to posi\u0142ek do\u015b\u0107 obfity w mikroelementy. Stanowi\u00a0dobr\u0105 inspiracj\u0119 do przygotowywania posi\u0142k\u00f3w, kt\u00f3re s\u0105 jednocze\u015bnie smaczne i zdrowe.<\/span><\/p>\n<p><strong>Sk\u0142adniki:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">250 g krewetek<\/span><\/p>\n<p><span style=\"font-weight: 400;\">100 g kaszy gryczanej<\/span><\/p>\n<p><span style=\"font-weight: 400;\">40 g mas\u0142a<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 cebule dymki, posiekane<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 z\u0105bki czosnku, posiekane<\/span><\/p>\n<p><span style=\"font-weight: 400;\">szczypta soli<\/span><\/p>\n<p><strong>Wykonanie:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1. Zagotowa\u0107 wod\u0119, doda\u0107 s\u00f3l i kasz\u0119 gryczan\u0105, gotowa\u0107 przez oko\u0142o 15 minut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. Posieka\u0107 czosnek i cebul\u0119.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3. Na patelni rozpu\u015b\u0107 mas\u0142o, doda\u0107 krewetki i czosnek. Podsma\u017ca\u0107 przez 5 minut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4. Krewetki podawa\u0107 po\u0142o\u017cone na kaszy gryczanej, zmieszane z cebul\u0105 dymk\u0105.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Wskaz\u00f3wka:<\/strong>\u00a0namocz wcze\u015bniej kasz\u0119 gryczan\u0105, by by\u0142a l\u017cej strawna.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wrzu\u0107 kasz\u0119 gryczan\u0105 do miski i zalej wod\u0105 w proporcji 1:3 (na 1 porcj\u0119 kaszy 3 porcje wody). Mocz przez noc lub co najmniej 6 godzin. Podczas namaczania kaszy gryczanej zauwa\u017cysz, \u017ce robi si\u0119 ona zawiesista. Wystarczy przep\u0142uka\u0107 j\u0105 pod bie\u017c\u0105c\u0105 wod\u0105 w durszlaku, mieszaj\u0105c od czasu do czasu, a\u017c wi\u0119kszo\u015b\u0107 zawiesiny si\u0119 wyp\u0142ucze. Pami\u0119taj, \u017ce wcze\u015bniejsze namaczanie skraca czas gotowania mniej wi\u0119cej o po\u0142ow\u0119, i odpowiednio dostosuj przepis.<\/span><\/p>\n<p>(\u017ar\u00f3d\u0142o zdj\u0119\u0107: welovecycling.com)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Witaminy rozpuszczalne w wodzie to, chyba najbardziej znana, witamina C oraz osiem witamin z grupy B. Odgrywaj\u0105 one wa\u017cn\u0105 rol\u0119, [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":2822,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[87,93,92],"global-categories":[],"class_list":["post-2821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-dieta","tag-mineraly","tag-witaminy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Witaminy i minera\u0142y: podsma\u017cane krewetki z kasz\u0105 gryczan\u0105 - \u0160koda We Love Cycling - Poland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/pl\/2017\/01\/25\/witaminy-mineraly-podsmazane-krewetki-kasza-gryczana\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Witaminy i minera\u0142y: podsma\u017cane krewetki z kasz\u0105 gryczan\u0105\" \/>\n<meta property=\"og:description\" content=\"Witaminy rozpuszczalne w wodzie to, chyba najbardziej znana, witamina C oraz osiem witamin z grupy B. 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