{"id":10669,"date":"2019-10-21T07:55:04","date_gmt":"2019-10-21T05:55:04","guid":{"rendered":"https:\/\/nomen.es\/?p=10669"},"modified":"2019-10-15T12:56:29","modified_gmt":"2019-10-15T10:56:29","slug":"propietats-nutricionals-civada","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/propietats-nutricionals-civada\/","title":{"rendered":"Propietats nutricionals de la civada"},"content":{"rendered":"<p>Segur que alguna vegada has provat la civada (tamb\u00e9 coneguda com a avena) o fins i tot forma part de la teva alimentaci\u00f3, per\u00f2 \u00bfconeixes les seves propietats nutricionals? En aquest article t&#8217;expliquem les seves caracter\u00edstiques i algunes receptes per introduir-la a la teva alimentaci\u00f3 de manera equilibrada.<\/p>\n<h2>\u00bfQu\u00e8 \u00e9s la civada?<\/h2>\n<p>\u00c9s un tipus de cereal que, tot i que actualment s&#8217;ha tornat molt popular, \u00e9s un dels cereals m\u00e9s antics conreats per l&#8217;home. Junt amb l\u2019arr\u00f2s i el blat, forma part de la base de l&#8217;alimentaci\u00f3, aportant un important percentatge cal\u00f2ric.<\/p>\n<h2>\u00bfQuines s\u00f3n les seves caracter\u00edstiques nutricionals?<\/h2>\n<p>Els seus nutrients majoritaris s\u00f3n els gl\u00facids, que es troben en forma de mid\u00f3. Al costat de l&#8217;ordi, \u00e9s un dels cereals amb major contingut proteic. El seu contingut en l\u00edpids no \u00e9s molt elevat, per\u00f2 destaca el predomini dels greixos saludables. \u00c9s a dir, aquells que s\u00f3n insaturats.<\/p>\n<p>A m\u00e9s, \u00e9s rica en fibra i betaglucans. Aquests s\u00f3n polisac\u00e0rids que componen part de la fibra diet\u00e8tica d&#8217;aquest cereal. S\u00f3n resistents a l&#8217;absorci\u00f3 i digesti\u00f3 a l&#8217;intest\u00ed prim, i s\u00f3n susceptibles a ser fermentats per la flora bacteriana.<\/p>\n<p>Encara que no cont\u00e9 gluten de forma natural, en nombroses ocasions est\u00e0 contaminada, sigui pel cultiu o per la manipulaci\u00f3 posterior. Entre els seus micronutrients, destaca per ser rica en minerals com potassi, ferro, magnesi i f\u00f2sfor. I pel seu contingut en vitamines del grup B i E.<\/p>\n<p>Tamb\u00e9 \u00e9s font de components com els \u00e0cids fen\u00f2lics, els flavonoides i els fitoesterols.<\/p>\n<h2>De quines formes la podem trobar al mercat?<\/h2>\n<p>La podem trobar en diferents formats, i aix\u00f2 permet moltes opcions per introduir-la en l&#8217;alimentaci\u00f3.<\/p>\n<p>&#8211; <a href=\"https:\/\/nomen.es\/ca\/begudes-vegetals\/\">Begudes vegetals<\/a>: que pot ser un bon substitut de la llet, sobretot si \u00e9s enriquida en calci i vitamina D. Recorda escollir opcions sense sucres afegits.<\/p>\n<p>&#8211; En forma de flocs: s\u00f3n molt vers\u00e0tils, un dels usos m\u00e9s populars \u00e9s per cuinar el &#8220;porridge&#8221; o les farinetes.<\/p>\n<p>&#8211; Cereal inflat: es pot utilitzar com els cereals d&#8217;esmorzar.<\/p>\n<p>&#8211; I com farina: es pot fer servir pr\u00e0cticament com la farina de blat, per arrebossar, salses o cuinar pa de pessic.<\/p>\n<h2>Com y quan introduir la civada?<\/h2>\n<h3>A l\u2019esmorzar<\/h3>\n<p>Combinacions saludables per esmorzar i picar entre hores:<\/p>\n<p>&#8211; Iogurt amb civada inflada i nabius congelats.<\/p>\n<p>&#8211; Llet amb flocs de civada i poma.<\/p>\n<p>&#8211; Quefir amb civada inflada, maduixes i xips de xocolata negra.<\/p>\n<p>&#8211; Batut de pl\u00e0tan, mango i beguda vegetal de civada.<\/p>\n<h3>En els \u00e0pats<\/h3>\n<p><strong>Crepes de civada farcits de mozzarella i tom\u00e0quet<\/strong><\/p>\n<p><strong>Ingredients<\/strong>:<\/p>\n<ul>\n<li>100 g de farina de civada<\/li>\n<li>2 ous<\/li>\n<li>250 g de llet<\/li>\n<li>Una mica de sal<\/li>\n<li>Oli d&#8217;oliva<\/li>\n<\/ul>\n<p>Per al farciment:<\/p>\n<ul>\n<li>Tom\u00e0quet a rodanxes<\/li>\n<li>Mozzarella fresca a rodanxes<\/li>\n<li>Fulles d&#8217;alf\u00e0brega fresca<\/li>\n<\/ul>\n<p><strong>Elaboraci\u00f3<\/strong>:<\/p>\n<ol>\n<li>Afegeix tots els ingredients a la batedora i barreja b\u00e9 fins que no quedin grumolls.<\/li>\n<li>En una paella amb una mica d&#8217;oli afegeix un cullerot de massa i cuina la crep pels dos costats.<\/li>\n<li>Repeteix el proc\u00e9s fins a esgotar la massa. Un cop tinguis totes les creps, prepara el farcit.<\/li>\n<li>Talla la mozzarella i el tom\u00e0quet a rodanxes i col\u00b7loca&#8217;ls de manera intercalada amb les fulles d&#8217;alf\u00e0brega.<\/li>\n<\/ol>\n<p>Finalment, tanca la crep i gaudeix.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pa de pessic de civada amb pl\u00e0tan<\/strong><\/p>\n<p><strong>Ingredients<\/strong>:<\/p>\n<ul>\n<li>200 g de farina de civada<\/li>\n<li>30 g de flocs de civada<\/li>\n<li>150 ml de beguda de civada<\/li>\n<li>50 g de sucre<\/li>\n<li>50 g d&#8217;oli d&#8217;oliva<\/li>\n<li>10 g de llevat en pols<\/li>\n<li>2 ous<\/li>\n<li>1 pl\u00e0tan<\/li>\n<li>Un pessic de sal<\/li>\n<li>Canyella al gust<\/li>\n<\/ul>\n<p><strong>Elaboraci\u00f3<\/strong>:<\/p>\n<ol>\n<li>Abans de comen\u00e7ar, preescalfa el forn a 200 \u00baC.<\/li>\n<li>D&#8217;una banda, en un bol afegeix els ingredients secs. Tamisa la farina, el sucre, el llevat i la canyella. Reserva.<\/li>\n<li>En un altre bol bat els ingredients humits (els ous i la llet vegetal). A poc a poc integra els ingredients secs sobre els humits. Barreja b\u00e9 fins que quedi una massa homog\u00e8nia.<\/li>\n<li>Greixa el motlle amb una mica d&#8217;oli i afegeix la massa.<\/li>\n<li>Afegeix els flocs i el pl\u00e0tan a rodanxes per sobre per decorar.<\/li>\n<li>S&#8217;enforna el pa de pessic durant uns 40 minuts. Despr\u00e9s, deixa el forn apagat i amb la porta oberta perqu\u00e8 es vagi refredant.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>Gaudeix d&#8217;aquest cereal i totes les seves qualitats quan ho incloguis en la teva alimentaci\u00f3! Tamb\u00e9 pot interessar-te aquesta <a href=\"https:\/\/nomen.es\/ca\/receptes-de-barretes\/\">recepta de barretes de cereals casolanes<\/a> amb civada.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Segur que alguna vegada has provat la civada (tamb\u00e9 coneguda com a avena) o fins i tot forma part de la teva alimentaci\u00f3, per\u00f2 \u00bfconeixes les seves propietats nutricionals? En aquest article t&#8217;expliquem les seves caracter\u00edstiques i algunes receptes per introduir-la a la teva alimentaci\u00f3 de manera equilibrada. \u00bfQu\u00e8 \u00e9s la civada? \u00c9s un tipus [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10662,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[147],"tags":[859,943,944,945,946,50,60,62,95,486,836],"class_list":["post-10669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-alimentacio-equilibrada","tag-civada","tag-comerc-be","tag-cereal-ca","tag-avena-ca","tag-alimentacion-ca","tag-alimentacio","tag-nutricio","tag-nutricion-ca","tag-cereals","tag-propietats"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Propietats nutricionals de la civada - Nomen<\/title>\n<meta name=\"description\" content=\"Coneixes les propietats nutricionals de la civada? 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