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[title] => Zamijenite krumpir s njim: ublažava astmu i migrenu, snižava tlak, proso nije zaludu bazična hrana stogodišnjaka ispod Himalaje, evo i brzog recepta
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Proso je žitarica izuzetno bogata raznim hranjivim tvarima, a poznata je i kao jedna od najlakše probavljivih namirica te koja izaziva najmanje alergija. Uzgaja se u prapovijesti, u Aziji i sjevernoj Africi.
Proso je dostupan u obliku zrna, ali i u obliku brašna, pahuljica i tjestenine. Na žalost, o blagotvornim učincima ove žitarice ne zna se dovoljno; u našim se krajevima malo se koristi u kuhinji, pa se dobro podsjetiti kako može biti iznimno koristan u pripremi najrazličitijih obroka.
Stanovnici doline Hunza u Himalaji poznati su po izvrsnom zdravlju i dugovječnosti - a upravo je proso kamen temeljac njihove prehrane. Proso je već dulje vremena dominantna kultura u Kini, čak ispred riže, a u Sjevernoj Americi i Europi proso se prvo uzgajalo isključivo za prehranu životinja.
Većina prosa uzgaja se u Indiji, Kini i Nigeriji, a uspijeva čak i na prilično siromašnom tlu. Biljka je otporna na sušu i vrlo brzo sazrijeva, u samo 60 do 90 dana, pa je pogodna i za područja u kojima poljoprivreda nije dobro razvijena. Nalazi se na šestom mjestu ljestvice najvažnijih svjetskih žitarica.
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Ono ima vrlo važno mjesto u prehrani, osim kod Kineza, i kod Japanaca, Mandžurijaca, a redovito ga uživaju u zemljama bivšeg Sovjetskog Saveza, Africi, Indiji i Egiptu.
Proso je vrlo lako probavljiva namirnica koja ima alkalni učinak na naše tijelo pa na taj način djeluje smirujuće na želudac.
Sadrži čak 15 posto bjelančevina, što ga čini vrhunskom namirnicom za vegetarijance, a uz to je bogat vlaknima i vitaminima B-kompleksa, uključujući niacin, tiamin i riboflavin koji pomažu održavanje pravilnih živčanih podražaja.
Izvor minerala
Odličan je izvor minerala - željeza, magnezija, mangana, kalija i fosfora koji obavlja važnu ulogu u našem organizmu.
Osim što je odgovoran za izgradnju kostiju i zubi, fosfor je potreban za rast i obnovu stanica te proizvodnju DNA i RNA.
Zbog bogatstva magnezija proso je čuvar srca, a ujedno ovaj mineral ublažava tegobe s astmom, učestale napade migrene, pomaže pri snižavanju krvnog tlaka i smanjuje rizik od srčanog udara.
Proso sadrži puno dijetalnih vlakana, pa osigurava optimalno zdravlje našeg probavnog sustava. Djeluje kao prebiotik - brine se za mikrofloru našeg unutarnjeg ekosustava. Sadrži triptofan, koji nam čuva dobro raspoloženje i pomaže u ublažavanju stresa. Sadrži malo šećera i ima relativno nizak glikemijski indeks.
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Vitamin B3 koji može pomoći u snižavanju razine kolesterola, a fitat koji također sadrži povezuje se sa smanjenim rizikom od raka. Konzumiranje prosa pomaže sniziti razinu triglicerida u krvi, a južnokorejski znanstvenici su dokazali pomaže smanjiti rizik od kardiovaskularnih bolesti. Poznat je i po svojoj antioksidacijskoj ulozi.
Ne sadrži gluten i nije alergijska hrana, stoga je odlična namirnica za one koji imaju problema s različitim alergijama. Pomaže očuvati lijepu kosu, čvrste nokte i lijepe zube.
---
Kako koristiti proso
Donosimo nekoliko savjeta za pripremu i uživanje u prosu:
- Može biti izvrsna zamjena za rižu ili krumpir
- Odlično se slaže s raznim salatama
- Skuhajte proso na mlijeku i dodajte svoje omiljeno voće, orašaste plodove, cimet i dobit ćete ukusan i hranjiv doručak
- Mljeveni proso možete koristiti za pripremu kruha i drugih vrsta peciva. Muffini od prosa su izvrsni!
- Roti, indijski kruh, često se pravi od prosovog brašna
- Proso se može koristiti za različita punjenja, npr kupusa ili kelja
- Prosovo brašno može se koristiti za zgušnjavanje juha ili umaka.
---
---
Kaša od prosa
Proso isperite i ocijedite. U lonac ulijte dvije i pol šalice vode na jednu šalicu prosa. Pokrijte, smanjite temeraturu i kuhajte 15 minuta. Zatim maknite s vatre i pustite da stoji još 20 minuta.
Dodajte maslinovo ulje i začinite po želji.
Ako želite mekšu kašu od prosa, povećajte količinu vode na tri i pol šalice i kuhajte pokriveno dok se voda potpuno ne upije, oko 45 minuta. Ako želite da bude hrskavije, tostirajte proso prije kuhanja.
Pržite ga u suhoj tavi na srednjoj vatri uz stalno miješanje oko tri minute, a zatim dodajte vodu i pokrijte.
Ako vam nakon ručka ostane prosa, možete ga iskoristiti kao dodatak salati, prepržiti s tofuom i povrćem ili pomiješati s mlijekom, medom i cimetom za doručak.
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Proso je žitarica izuzetno bogata raznim hranjivim tvarima, a poznata je i kao jedna od najlakše probavljivih namirica te koja izaziva najmanje alergija. Uzgaja se u prapovijesti, u Aziji i sjevernoj Africi.
Proso je dostupan u obliku zrna, ali i u obliku brašna, pahuljica i tjestenine. Na žalost, o blagotvornim učincima ove žitarice ne zna se dovoljno; u našim se krajevima malo se koristi u kuhinji, pa se dobro podsjetiti kako može biti iznimno koristan u pripremi najrazličitijih obroka.
Stanovnici doline Hunza u Himalaji poznati su po izvrsnom zdravlju i dugovječnosti - a upravo je proso kamen temeljac njihove prehrane. Proso je već dulje vremena dominantna kultura u Kini, čak ispred riže, a u Sjevernoj Americi i Europi proso se prvo uzgajalo isključivo za prehranu životinja.
Većina prosa uzgaja se u Indiji, Kini i Nigeriji, a uspijeva čak i na prilično siromašnom tlu. Biljka je otporna na sušu i vrlo brzo sazrijeva, u samo 60 do 90 dana, pa je pogodna i za područja u kojima poljoprivreda nije dobro razvijena. Nalazi se na šestom mjestu ljestvice najvažnijih svjetskih žitarica.
---
---
Ono ima vrlo važno mjesto u prehrani, osim kod Kineza, i kod Japanaca, Mandžurijaca, a redovito ga uživaju u zemljama bivšeg Sovjetskog Saveza, Africi, Indiji i Egiptu.
Proso je vrlo lako probavljiva namirnica koja ima alkalni učinak na naše tijelo pa na taj način djeluje smirujuće na želudac.
Sadrži čak 15 posto bjelančevina, što ga čini vrhunskom namirnicom za vegetarijance, a uz to je bogat vlaknima i vitaminima B-kompleksa, uključujući niacin, tiamin i riboflavin koji pomažu održavanje pravilnih živčanih podražaja.
Izvor minerala
Odličan je izvor minerala - željeza, magnezija, mangana, kalija i fosfora koji obavlja važnu ulogu u našem organizmu.
Osim što je odgovoran za izgradnju kostiju i zubi, fosfor je potreban za rast i obnovu stanica te proizvodnju DNA i RNA.
Zbog bogatstva magnezija proso je čuvar srca, a ujedno ovaj mineral ublažava tegobe s astmom, učestale napade migrene, pomaže pri snižavanju krvnog tlaka i smanjuje rizik od srčanog udara.
Proso sadrži puno dijetalnih vlakana, pa osigurava optimalno zdravlje našeg probavnog sustava. Djeluje kao prebiotik - brine se za mikrofloru našeg unutarnjeg ekosustava. Sadrži triptofan, koji nam čuva dobro raspoloženje i pomaže u ublažavanju stresa. Sadrži malo šećera i ima relativno nizak glikemijski indeks.
---
---
Vitamin B3 koji može pomoći u snižavanju razine kolesterola, a fitat koji također sadrži povezuje se sa smanjenim rizikom od raka. Konzumiranje prosa pomaže sniziti razinu triglicerida u krvi, a južnokorejski znanstvenici su dokazali pomaže smanjiti rizik od kardiovaskularnih bolesti. Poznat je i po svojoj antioksidacijskoj ulozi.
Ne sadrži gluten i nije alergijska hrana, stoga je odlična namirnica za one koji imaju problema s različitim alergijama. Pomaže očuvati lijepu kosu, čvrste nokte i lijepe zube.
---
Kako koristiti proso
Donosimo nekoliko savjeta za pripremu i uživanje u prosu:
- Može biti izvrsna zamjena za rižu ili krumpir
- Odlično se slaže s raznim salatama
- Skuhajte proso na mlijeku i dodajte svoje omiljeno voće, orašaste plodove, cimet i dobit ćete ukusan i hranjiv doručak
- Mljeveni proso možete koristiti za pripremu kruha i drugih vrsta peciva. Muffini od prosa su izvrsni!
- Roti, indijski kruh, često se pravi od prosovog brašna
- Proso se može koristiti za različita punjenja, npr kupusa ili kelja
- Prosovo brašno može se koristiti za zgušnjavanje juha ili umaka.
---
---
Kaša od prosa
Proso isperite i ocijedite. U lonac ulijte dvije i pol šalice vode na jednu šalicu prosa. Pokrijte, smanjite temeraturu i kuhajte 15 minuta. Zatim maknite s vatre i pustite da stoji još 20 minuta.
Dodajte maslinovo ulje i začinite po želji.
Ako želite mekšu kašu od prosa, povećajte količinu vode na tri i pol šalice i kuhajte pokriveno dok se voda potpuno ne upije, oko 45 minuta. Ako želite da bude hrskavije, tostirajte proso prije kuhanja.
Pržite ga u suhoj tavi na srednjoj vatri uz stalno miješanje oko tri minute, a zatim dodajte vodu i pokrijte.
Ako vam nakon ručka ostane prosa, možete ga iskoristiti kao dodatak salati, prepržiti s tofuom i povrćem ili pomiješati s mlijekom, medom i cimetom za doručak.
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17. svibanj 2024 12:24
