Documente Academic
Documente Profesional
Documente Cultură
Legumele
Alimente de origine vegetal
Principala surs de vitamine i
minerale
Contribuie la aportul zilnic de CH
Fibre alimentare
Srace n grsimi
Lipsite de colesterol
Coninut crescut de ap
CULTURI
SPECIALE
Ciuperci
BULBOASE
Ceap,
Usturoi
CONDIMENTARE
FRUNZOASE
Cimbru, Mrar,
Ptrunjel
Salat, Spanac
VRZOASE
BOSTNOASE
Varz,
Conopid,
Broccoli
Castravetele
SOLANOFRUCTOASE
Roii, Vinete,
Ardei
ROIILE
Erau consumate de azteci nc din jurul anului 700 .Hr.
Minerale (mg%)
20
1514
25
Cl
30
60
310
Na
Nutrition Facts
Mg
Ca
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 7mg
Total Carbohydrate 6g
0%
Dietary Fiber 2g
Sugars 4g
Protein 1g
7%
Vitamin A
Calcium
25% Vitamin C
1% Iron
0%
0%
2%
32%
2%
www.NutritionData.com
VINETELE
Minerale (mg%)
14 9
25
K
P
Mg
Ca
Na
Nutrition Facts
Serving Size 1 cup, cubes 82g (82 g)
Amount Per Serving
Calories 20
Calories from Fat 1
230
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 2mg
Total Carbohydrate 5g
0%
Dietary Fiber 3g
Sugars 2g
Protein 1g
Vitamin A
Calcium
0% Vitamin C
1% Iron
0%
0%
2%
11%
3%
1%
www.NutritionData.com
Ardeii
Originari din America de Sud i Central
Sunt cultivate 4 feluri de ardei: iui, grai, lungi (de ex. kapia) i
gogoari.
Varietatea de ardei iute conine o substan iritant - capsaicin, cu
multiple indicaii terapeutice:
n HTA prin reducerea colesterolului ru si a trigliceridelor;
stimuleaz tranzitul intestinal, prin aciunea asupra micrilor
peristaltice;
Beta-carotenul, coninut n ardei, este un antioxidant puternic o
substan esenial pentru sntatea tuturor esuturilor epiteliale i care
combate aciunea radicalilor liberi.
Minerale (mg%)
0,8
K
Fe
186
Nutrition Facts
Serving Size 1 cup, chopped 149g (149 g)
Amount Per Serving
Calories 30
Calories from Fat 2
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 7g
0%
Dietary Fiber 3g
Sugars 4g
Protein 1g
Vitamin A
Calcium
11% Vitamin C
1% Iron
0%
0%
2%
10%
200%
3%
www.NutritionData.com
CASTRAVEII
Castravetele este cultivat de cel puin 3000 de ani,
n Asia de Vest, iar n Europa a ajuns n timpul Imperiului
Roman.
Minerale (mg%)
15
12 9
Cl
23
P
Ca
27
170
30
Na
S
Mg
Nutrition Facts
Serving Size 100 grams (100 grams)
Amount Per Serving
Calories 15
Calories from Fat 1
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 2mg
Total Carbohydrate 4g
0%
2%
Vitamin A
Calcium
5%
2%
2% Vitamin C
2% Iron
0%
0%
1%
www.NutritionData.com
CIUPERCILE
Ciupercile sunt printre cele mai vechi specii vegetale aprute pe
pmnt.
Indienii maya numeau ciupercile trup de zeu; cu ajutorul acestora
puteau deslui viitorul datorit halucinaiilor produse prin consumul
lor.
Astzi, Frana este ara cu cele mai mari culturi i cu cel mai amplu
export de ciuperci din lume.
Ciuperca este srac n calorii (35 kcal/100 g), dar ofer o cantitate
mare de seleniu.
Dintre toate legumele, ciupercile sunt considerate cel mai bun
substitut pentru carne.
Minerale (mg%)
25
52
14
12
135
470
Nutrition Facts
Cl
Mg
Na
% Daily Value*
Total Fat 0,3g
1%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 5mg
Total Carbohydrate 3g
0%
Dietary Fiber 1g
Sugars 2g
Protein 3g
4%
Vitamin A
Calcium
4%
3%
0% Vitamin C
0% Iron
0%
0%
1%
www.NutritionData.com
CONOPIDA
VARZA
BROCCOLI
Legum
asemntoare
conopidei. Poate avea,
la anumite varieti,
culoarea galben sau
chiar violet.
Rol preventiv i
curativ n bolile cardiovasculare
Coninut n
antioxidani
Coninut crescut de
Ca - echivalent al
laptelui n alimentaie
Minerale (mg%)
25
25
30
50
310
Nutrition Facts
Serving Size 100 grams (100 grams)
Amount Per Serving
Calories 25
Calories from Fat 1
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 5g
0%
0%
1%
2%
Dietary Fiber 3g
Sugars 2g
Protein 2g
10%
Vitamin A
Vitamin K
77%
11%
0% Vitamin C
20% Vitamin B6
www.NutritionData.com
Minerale (mg%)
20
12
25
Ca
P
40
170
Na
Mg
Nutrition Facts
Serving Size 100 grams (100 grams)
Amount Per Serving
Calories 25
Calories from Fat 1
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 18mg
Total Carbohydrate 6g
0%
0%
1%
2%
Dietary Fiber 3g
Sugars 3g
Protein 1g
10%
Vitamin A
Vitamin K
61%
2% Vitamin C
95%
www.NutritionData.com
Minerale (mg%)
50
20
35
70
P
Na
320
Mg
Ca
Nutrition Facts
Serving Size 100 grams (100 grams)
Amount Per Serving
Calories 34
Calories from Fat 3
% Daily Value*
Total Fat 0g
1%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 33mg
Total Carbohydrate 7g
0%
Dietary Fiber 3g
Sugars 2g
Protein 3g
Vitamin A
Vitamin K
12% Vitamin C
130% B1, B2, B6
www.NutritionData.com
0%
1%
2%
10%
150%
9%
bun
pentru
Ceap (mg%)
10
25
K
P
32
Ca
160
Mg
Nutrition Facts
Serving Size 1 medium 2-1/2 (110 g)
Amount Per Serving
Calories 44
Calories from Fat 1
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 10g
0%
Dietary Fiber 2g
Sugars 5g
Protein 1g
7%
Vitamin B6
7% Vitamin C
www.NutritionData.com
0%
0%
3%
14%
SPANACUL
Spanacul este o plant legumicol i
medicinal, anual, originar din Asia
Mic.
SALATA
Salata - aliment de mprosptare, de
revigorare i de curire a organismului.
Contribuie la obinerea unor valori
normale ale indicelui de Hb, coninutului
n vitamine i sruri minerale;
Nivel de celuloz - mbuntirea
peristaltismului intestinal salata verde
poate fi folosit cu succes pentru
ameliorarea constipaiei i a altor
tulburri gastrointestinale;
270
10
Ca
270
Mg
Na
340
1900
P
Fe
Nutrition Facts
Serving Size 1 bunch 340g (340 g)
Amount Per Serving
Calories 78
Calories from Fat 11
Mn
% Daily Value*
Total Fat 1g
2%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 269mg
Total Carbohydrate 12g
1%
Dietary Fiber 7g
Sugars 1g
Protein 10g
Vitamin A
Vitamin K
Vitamin B6
640% Vitamin C
2050% Vitamin B2
35% Vitamin B1
0%
11%
4%
30%
160%
40%
20%
K
Ca
105
P
Na
130
700
Mg
Fe
Nutrition Facts
Serving Size 1 head 360g (360 g)
Amount Per Serving
Calories 54
Calories from Fat 5
Mn
% Daily Value*
Total Fat 1g
1%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 101mg
Total Carbohydrate 10g
0%
Dietary Fiber 5g
Sugars 3g
Protein 5g
Vitamin A
Vitamin K
Vit. B1, B2
533% Vitamin C
781% Folate
17% Vitamin B6
www.NutritionData.com
0%
4%
3%
19%
108%
34%
16%
MRAR
PTRUNJEL
Antianemic, faciliteaz
digestia, antidiareic;
Efecte antioxidante,
antiinflamatorii si
antiinfectioase;
Hipocolesterole-miant,
diuretic, ntrete sistemul
imunitar;
CIMBRU
Exist aproximativ 60
de specii de cimbru, cea
mai comun fiind
cimbrul franuzesc;
n Egiptul antic,
cimbrul era una dintre
ierburile folosite
pentru procesul de
mumificare a faraonilor;
Are proprieti
antioxidante;
Ceaiul de cimbru efecte curative,
combaterea tusei sau a
colicilor.
Nutrition Facts
Serving Size 1 tbsp 4g (3 g)
Amount Per Serving
Calories 1
Calories from Fat 0
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat
Cholesterol 0mg
Sodium 2mg
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Sugars 0g
Protein 0g
0%
Vitamin A
Vitamin K
Ca, K, Fe
8%
6% Vitamin C
77%
1%
www.NutritionData.com
0%
0%
0%