{"id":130,"date":"2021-05-05T15:00:34","date_gmt":"2021-05-05T15:00:34","guid":{"rendered":"https:\/\/neshio.de\/?p=130"},"modified":"2021-11-16T14:43:31","modified_gmt":"2021-11-16T14:43:31","slug":"proteinreiche-lebensmittel","status":"publish","type":"post","link":"https:\/\/neshio.de\/da\/mad-med-hojt-proteinindhold\/","title":{"rendered":"6 proteinrige f\u00f8devarer, du ikke b\u00f8r overse"},"content":{"rendered":"

S\u00e6t disse m\u00e6ttende, proteinrige f\u00f8devarer p\u00e5 din n\u00e6ste indk\u00f8bsliste.<\/p>\n\n\n\n

Har du set de seneste overskrifter om, at tun p\u00e5 d\u00e5se mister popularitet? Denne praktiske form for protein af h\u00f8j kvalitet har if\u00f8lge USDA oplevet et fald i salget p\u00e5 40% i de senere \u00e5r. Tilsyneladende skyldes det prim\u00e6rt, at millennials ikke k\u00f8ber det, fordi de foretr\u00e6kker friskere m\u00e5ltider.<\/p>\n\n\n\n

Hvis du ogs\u00e5 foretr\u00e6kker at droppe tun p\u00e5 d\u00e5se, er du m\u00e5ske p\u00e5 udkig efter alternative proteinrige f\u00f8devarer, som er hurtige, nemme og alsidige. Her er seks, som du sandsynligvis ikke spiser ofte nok, og nemme m\u00e5der at indarbejde dem i afbalancerede m\u00e5ltider.<\/p>\n\n\n\n

Linser<\/h2>\n\n\n\n

Ud over d\u00e5ser og frosne varianter kan man k\u00f8be dampede, spiseklare linser i frugt- og gr\u00f8ntafdelingen p\u00e5 mange markeder. En portion p\u00e5 \u00e9n kop indeholder ca. 18 gram protein, 16 gram fiber (over 60% af dit daglige m\u00e5l) og en overflod af vitaminer, mineraler og antioxidanter. Hvis du vil have et m\u00e5ltid p\u00e5 f\u00e5 minutter, kan du vende en stor h\u00e5ndfuld bladgr\u00f8nt med en dressing af balsamicoeddike, st\u00f8dt sennep og italienske krydderurter. Top med linser, en kvart avocado og et par spiseskefulde gr\u00e6skarkerner. Med linser har du hurtigt og nemt fremtryllet proteinrig mad.<\/p>\n\n\n\n

Burger med \u00e6rteprotein<\/h2>\n\n\n\n

Selvom jeg altid foretr\u00e6kker hele f\u00f8devarer frem for forarbejdede, er jeg stor fan af burgere lavet med \u00e6rteprotein, som stammer fra gule \u00e6rter, hvilket g\u00f8r det til en proteinrig f\u00f8devare. \u00c6rteprotein er naturligt glutenfrit og er ikke et almindeligt allergen. Det er ogs\u00e5 nemt at finde \u00e6rteburgere, der er lavet af fuldkornsingredienser. En b\u00f8f kan give mindst 25 gram protein. Jeg bruger dem p\u00e5 mange forskellige m\u00e5der, bl.a. smuldret p\u00e5 salater, i wokretter og rullet sammen i k\u00e5lwraps med hakkede gr\u00f8ntsager og eddikebaseret coleslaw. Jeg elsker dem ogs\u00e5 hele, mellem salatblade, sammen med tomater, l\u00f8g og avocado, serveret med chips.<\/p>\n\n\n\n

H\u00e5rdkogte \u00e6g<\/h2>\n\n\n\n

H\u00e5rdkogte \u00e6g er supernemme at tilberede, men du kan ogs\u00e5 k\u00f8be dem forkogte. Hvert hele \u00e6g indeholder ca. 6 gram protein. S\u00e5 du har din proteinrige mad. Nyere forskning viser ogs\u00e5, at kolesterolet i \u00e6g, som udelukkende findes i blommen, har ringe eller ingen negativ effekt p\u00e5 kolesterolindholdet i blodet. Faktisk fandt man Unders\u00f8gelse<\/a> at op til tre hele \u00e6g om dagen hos raske voksne \u00f8ger det \"gode\" HDL-kolesterolniveau og s\u00e6nker det \"d\u00e5rlige\" LDL. Blommen indeholder ogs\u00e5 de fleste af \u00e6ggets n\u00e6ringsstoffer og indeholder mindst 90% eller alt cholin, D-vitamin, calcium, jern, zink, B12-vitamin, antioxidanter og omega-3-fedtsyrer.<\/p>\n\n\n\n

Tils\u00e6t h\u00e5rdkogte \u00e6g til salater for at f\u00e5 et \u00f8jeblikkeligt proteinboost. Jeg kan ogs\u00e5 godt lide at hakke et par stykker og blande dem med spinat, tomater, r\u00f8dl\u00f8g, selleri og peberfrugt og en lille skefuld kogt, afk\u00f8let quinoa med en halv moset avocado.<\/p>\n\n\n\n

Vegetabilsk proteinpulver<\/strong><\/h2>\n\n\n\n

Her er endnu en forarbejdet f\u00f8devare, som kan laves med enkle, rene ingredienser og bruges p\u00e5 mange forskellige m\u00e5der. En skefuld vegetabilsk proteinpulver kan give mindst 20 gram protein med et lavt indhold af kulhydrater og fedt. Ud over smoothies kan man tils\u00e6tte simpelt planteproteinpulver uden smag for at booste proteinindholdet i havregr\u00f8d, bananpandekager, kraftige supper og blomk\u00e5lsgr\u00f8d.<\/p>\n\n\n\n

B\u00f8nner<\/strong><\/h2>\n\n\n\n

Hvis du ikke har en d\u00e5se\u00e5bner, som mange millennials synes at have, skal du kigge efter b\u00f8nner, der s\u00e6lges i hyldestabile kartoner, der kan rives op. En kop \u00f8kologiske vegetariske baked beans indeholder ca. 12 gram protein og fibre hver. Som et hurtigt m\u00e5ltid kan du servere b\u00f8nner med dampet, frossen broccoli vendt med m\u00e6lkefri pesto. En l\u00e6kker proteinrig madform. Eller kombiner dem med en frisk havesalat med en EVOO-baseret balsamico-vinaigrette.<\/p>\n\n\n\n

Gr\u00e6sk yoghurt<\/strong><\/h2>\n\n\n\n

B\u00e5de plantebaseret og m\u00e6lkebaseret gr\u00e6sk yoghurt fra gr\u00e6sgange kan v\u00e6re en god kilde til spiseklar protein. Afh\u00e6ngigt af m\u00e6rket indeholder en enkelt beholder med en plantebaseret variant 11-14 gram protein. Det gode ved gr\u00e6sk yoghurt er, at du kan nyde den enten s\u00f8d eller salt. For en s\u00f8d version, tils\u00e6t frisk frugt, n\u00f8dder eller fr\u00f8, et dryp ahornsirup, en knivspids kanel og en knivspids friskrevet ingef\u00e6r. I den salte udgave tils\u00e6ttes hvidl\u00f8g, frisk dild, r\u00f8dvinseddike, havsalt og sort peber og blandes med gr\u00f8ntsager som agurkeskiver, tomater og lidt r\u00f8dl\u00f8g.<\/p>","protected":false},"excerpt":{"rendered":"

Nehmen Sie diese f\u00fcllenden proteinreichen Lebensmittel auf Ihre n\u00e4chste Einkaufsliste. Haben Sie die j\u00fcngsten Schlagzeilen \u00fcber Thunfischkonserven gesehen, die an […]<\/p>\n","protected":false},"author":1,"featured_media":131,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\n6 Proteinreiche Lebensmittel, die man nicht \u00fcbersehen sollte - NESHIO<\/title>\n<meta name=\"description\" content=\"Nehmen Sie diese f\u00fcllenden proteinreichen Lebensmittel auf Ihre n\u00e4chste Einkaufsliste. 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