Свекла для похудения: рецепты на праздник и каждый день

Ноя 12,2015 / Опубликовал admin / 1 345 Комментария

Для здорового и быстрого похудения нужно в первую очередь обращать внимание на свой рацион: делать его полезным, вкусным, но не чрезмерно питательным. Возникающий дефицит калорий не должен приводить к тому, чтобы организм расходовал лишний жир.

Некоторые продукты, включающиеся в рацион худеющих, могут быть особенно полезными и эффективными. Одним из таких продуктов является свекла – вкусный, недорогой и исключительно полезный овощ.

Положительные свойства свеклы

Без сомнения свекла полезна всем. Ее советуют включать в рацион не только тем, кто ведет борьбу за тонкую талию и идеальную фигуру, но и тем, кто хочет как можно дольше сохранять здоровье и долголетие. Этот овощ имеет бесценный запас витамином и микроэлементов. Так, всего в 100 граммах свеклы содержится:

  • белков – 2 гр.;
  • жиров – 0 гр.;
  • углеводов – 9 гр.;
  • витамина В9 – 13 мкг. (3% от суточной нормы);
  • витамина С – 10 мкг. (11% от суточной нормы);
  • кальция – 37 мг.;
  • магния – 22 мг.;
  • калия — 288 мг.;
  • марганца — 0, 66 мг. (33% от суточной нормы);
  • хрома – 20 мкг. (40% от суточной нормы);
  • ванадия — 70 мкг.

свекла

Свекла известна своим высоким содержанием пектина – вещества, которое особенно благотворно влияет на пищеварительную систему человека и эффективно очищает кишечник, а микрофлора при этом не страдает, как при использовании каких-либо искусственных слабительных препаратов или добавок.

Полезно налегать на блюда из свеклы не только тем, кто худеет, но и тем, кто страдает от анемии, гипертонии, атеросклероза.

Во время диет, направленных на похудение, свекла – первый продукт, который должен быть в холодильнике.

Не стоит забывать, что это еще и низкокалорийный овощ – в 100 граммах свеклы содержится всего 48 ккал. Так что свекла подойдет даже для перекусов – не нужно терпеть голод, если можно съесть небольшой кусочек отварной свеклы или выпить стакан исключительно полезного свекольного сока.

Противопоказания к употреблению свеклы

Как это часто бывает, продукт, обладающий полезными свойствами для фигуры и в целом для здоровья человека, может иметь и свои побочные эффекты влияния на здоровье. Злоупотребление даже самым полезным продуктом порой бывает во вред.

Чрезмерное включение свеклы в рацион точно не пойдет на пользу тем, кто имеет проблемы с повышенной кислотностью – свекла содержит большое количество щавельной кислоты и это вещество способно сильно раздражать стенки желудка людей, и без того страдающих от избытка кислотности.

Кроме того, этот овощ не рекомендуют есть тем, кто:

  • имеет проблемы с работой почек;
  • жалуется на болезни мочевого пузыря;
  • страдает гастритом, язвенной болезнью, желудочными коликами;
  • болеет диабетом;
  • имеет склонность к частым расстройствам желудка или работы кишечника.

Часто не рекомендуется увлекаться различными свекольными диетами и гипотоникам – свекла славится своими свойствами понижать давление.

Свекольный сок для похудения

В борьбе за хорошую фигуру отличным помощником может стать свекольный сок. Его советуют употреблять минут за двадцать до приема пищи: свекла довольно сладкий овощ, так что прием сладкого сока даст возможность почувствовать легкую сытость, а значит — во время основного приема еды поможет не налегать на питательные продукты.

Cамого сока пить нужно немного, диетологи советуют искать свою идеальную порцию, начав прием свеколького сока с нескольких столовых ложек (около 40 мл), и не пить сока больше 100 мл за раз, иначе реакция организма на такое сильное природное слабительное может быть соответствующей.

Есть несколько популярных рецептов сока из свеклы, с включением других овощей и цитрусовых. Самый простой: сок свеклы с апельсином. Чтобы его приготовить, вам понадобятся:

  • апельсин – 1-2 шт.;
  • свекла среднего размера.

Нужно просто пропустить эти продукты через соковыжималку, а получившийся сок хранить в прохладном месте в стеклянной посуде. Пить по мере необходимости, дополнительно не добавляя сахара.

свекла2

Менее популярным, но не менее полезным считается сок свеклы с огурцом и морковью.

Для его приготовления нужно взять:

  • морковь – 300 грамм;
  • огурец – 100 грамм;
  • свеклу – 100 грамм.
Такой сок получается менее кислым и менее сладким, чем свекольно-апельсиновый вариант, потому подойдет не только для приема перед едой, 100 мл. такого сока могут заменить полдник.

Те, кто увлекаются спортом, могут оценить коктейль из свеклы и кефира, который можно пить вместо протеиново-углеводного коктейля после интенсивной физической нагрузки: так после занятия спортом не будет чувствоваться голод, а организм получит ударную дозу полезных ферментов. И в приготовлении все предельно просто, нужно смешать в блендере:

  • вареную свеклу – 300 грамм,
  • кефир – 500 мл.

кефир

При желании можно добавить измельченные 100 грамм льда – тогда коктейль получится охлаждающим, ледяным.

Блюда из отварной свеклы

Диета для похудения часто предполагает включение в рацион большого количества отварной свеклы. На самом деле этот овощ довольно вкусный и в таком виде – после варки свеклу остается только почистить, порезать кубиками или натереть на крупной терке, заправить оливковым маслом, посолить-поперчить по вкусу и можно употреблять. Но изобретательные домохозяйки знают миллион рецептов, которые помогут превратить свекольную диету в настоящее гастрономическое пиршество.

яблоки2

Для каждого дня хорошим вариантом может стать легкий салат из отварной свеклы с яблоками. Чтобы его приготовить, нужно взять:

  • свеклу – 400 грамм;
  • зеленые яблоки (например, сорта «семеренко») – 400 грамм;
  • оливковое масло – 1 ст. ложка;
  • лимонный сок – 1 ст. ложка.

Готовится салат быстро: яблоки и отварную свеклу нужно натереть на крупной терке, заправить смесью из оливкового масла и лимонного сока, тщательно перемешать.

При желании в салат можно добавить измельченный чернослив или грецкие орехи. Посолить и поперчить по вкусу.

Положительный эффект для кишечника будет иметь употребление салата из свеклы и сельдерея. Вариантов такого салата существует несколько. Самый вкусный – это салат «Майский», для которого нужно взять:

  • морской капусты – 200 грамм;
  • отварной свеклы – 600 грамм;
  • стеблей сельдерея – 200 грамм;
  • оливкового масла – 2 ст. ложки;
  • укропа и петрушки – по вкусу;
  • соли и перца – по вкусу.

свекла01

Свеклу нужно натереть на крупной терке, смешать с морской капустой. Сельдерей так же натирают, однако перед тем, как смешивать со свеклой, отжимают из него немного сока, чтобы сделать из него вкусную заправку к салату.

Заправка делается так: в сок сельдерея добавляют измельченную зелень и оливковое масло, соль и перец. Зелень в соке можно немного придавить пестиком, чтобы она дала сок и отдала аромат этому легкому своеобразному соусу.

Потом салат осталось только заправить.

Хорошим рецептом гарнира к любому праздничному блюду может стать рагу из свеклы и овощей.

Для его приготовления понадобятся:

  • белокачанная капуста – 400 грамм;
  • стручковая фасоль – 300 грамм;
  • болгарский перец желтый – 150 грамм;
  • свекла – 400 грамм;
  • корневой сельдерей – 300 грамм;
  • лук репчатый – 100 грамм;
  • оливковое масло – 50 грамм.

рагу

Предварительно режем лук, пассируем его в масле в толстостенной кастрюле. Потом, когда лук будет в стадии полуготовности, добавляем к нему нарезанные сельдерей и свеклу, заливаем стаканом воды и тушим десяток минут.

Затем следует добавить болгарский перец (предварительно нарезанный), стручковую фасоль и капусту и тушить на медленном огне до готовности. Такое рагу можно подавать вместе с мясом, но и как отдельное блюдо оно вполне вкусно и самодостаточно, а смотрится очень ярко и аппетитно.

Блюда из свежей свеклы

Нередко диета базируется и на употреблении свежей свеклы.

Сторонники сыроедения утверждают, что отсутствие дополнительной термической обработки позволяет сохранить в свекле все полезные витамины, а, кроме того, свежие овощи обладают более насыщенным и ярким вкусом. Польза для фигуры при этом не меньшая, а в чем-то даже наоборот, ведь свежая свекла действует на кишечник еще более благоприятно – очищение происходит мягко, без выведения из организма лишней влаги и без нарушения естественной флоры.

Любители свежей свеклы могут продегустировать такой легкий и приятный салат, как салат «Свежесть». Для него нужно взять следующие ингредиенты:

  • огурец – 100 грамм;
  • яблоко – 150 грамм;
  • сельдерей стеблевый – 400 грамм;
  • свекла – 500 грамм;
  • грецкие орехи – 100 грамм;
  • лимонный сок – 50 грамм.

орех

Яблоки и овощи можно по вкусу либо натереть, либо нарезать кубиками. А вот из грецких орехов и сока лимона делается заправка: орехи с соком смешиваются в блендере или в ступке. В эту же заправку можно добавить соль или перец по вкусу.

Довольно часто те, кто сидят на диете, испытывают потребность в сладостях. Легкий десертный салат может получиться из свеклы и моркови.

Вышеперечисленные овощи из пропорции 1:1 нарезаются соломкой, к ним по вкусу добавляется льняное масло (что тоже положительно сказывается на процессы пищеварения и очищения кишечника), грецкие орехи и щепоть изюма.

В каких случаях свекольная диета приносит результаты?

Не забывайте, что одним только усиленным поглощением свеклы и блюд из нее добиться положительных результатов будет мало. Для похудения нужно учитывать и необходимость повышенной дневной активности, питательность всех остальных ингредиентов рациона, исключение вредных привычек – в частности чрезмерного употребления алкоголя.

Питайтесь правильно и сбалансированно, занимайтесь спортом и результат не заставит себя ждать!

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