{"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\/es\/alimentos-ricos-en-proteinas\/","title":{"rendered":"6 alimentos ricos en prote\u00ednas que no debes pasar por alto"},"content":{"rendered":"

Incluya estos alimentos ricos en prote\u00ednas en su pr\u00f3xima lista de la compra.<\/p>\n\n\n\n

\u00bfHa visto los recientes titulares sobre la p\u00e9rdida de popularidad del at\u00fan enlatado? Seg\u00fan el Departamento de Agricultura de EE.UU. (USDA), esta forma de prote\u00edna pr\u00e1ctica y de alta calidad ha visto caer sus ventas un 40% en los \u00faltimos a\u00f1os. Al parecer, esto se debe principalmente a que los millennials no lo est\u00e1n comprando porque prefieren comidas m\u00e1s frescas.<\/p>\n\n\n\n

Si usted tambi\u00e9n prefiere pasar del at\u00fan enlatado, puede que est\u00e9 buscando alimentos alternativos ricos en prote\u00ednas que sean r\u00e1pidos, f\u00e1ciles y vers\u00e1tiles. Aqu\u00ed tienes seis que probablemente no comes con suficiente frecuencia, y formas f\u00e1ciles de incorporarlos a comidas equilibradas.<\/p>\n\n\n\n

Lentes<\/h2>\n\n\n\n

Adem\u00e1s de las opciones enlatadas y congeladas, puedes comprar lentejas cocidas al vapor y listas para comer en la secci\u00f3n de frutas y verduras de muchos mercados. Una raci\u00f3n de una taza contiene unos 18 gramos de prote\u00ednas, 16 gramos de fibra (m\u00e1s del 60% de tu objetivo diario) y abundantes vitaminas, minerales y antioxidantes. Para una comida en minutos, mezcla un pu\u00f1ado generoso de verduras de hoja verde con un ali\u00f1o de vinagre bals\u00e1mico, mostaza molida y condimento de hierbas italianas. C\u00fabralas con lentejas, un cuarto de aguacate y unas cucharadas de pipas de calabaza. Con las lentejas, habr\u00e1s conjurado un alimento rico en prote\u00ednas de forma r\u00e1pida y sencilla.<\/p>\n\n\n\n

Hamburguesa de prote\u00edna de guisante<\/h2>\n\n\n\n

Aunque siempre prefiero los alimentos integrales a los procesados, soy una gran fan de las hamburguesas hechas con prote\u00edna de guisante, que se obtiene de los guisantes amarillos, lo que la convierte en un alimento rico en prote\u00ednas. La prote\u00edna de guisante es naturalmente libre de gluten y no es un al\u00e9rgeno com\u00fan. Adem\u00e1s, es f\u00e1cil encontrar hamburguesas de guisantes elaboradas con ingredientes integrales. Una hamburguesa puede aportar al menos 25 gramos de prote\u00ednas. Yo las utilizo de muchas maneras, como desmenuzadas en ensaladas, salteadas o enrolladas en envoltorios de berza con verduras picadas y ensalada de col a base de vinagre. Tambi\u00e9n me encantan enteras, entre hojas de lechuga, junto con tomate, cebolla y aguacate, servidas con patatas fritas.<\/p>\n\n\n\n

Huevos duros<\/h2>\n\n\n\n

Aunque los huevos duros son muy f\u00e1ciles de preparar, tambi\u00e9n puedes comprarlos precocinados. Cada huevo entero aporta unos 6 gramos de prote\u00ednas. As\u00ed que ya tienes tu alimento rico en prote\u00ednas . Investigaciones recientes tambi\u00e9n demuestran que el colesterol de los huevos, que est\u00e1 contenido en su totalidad en la yema, tiene poco o ning\u00fan efecto negativo sobre el colesterol sangu\u00edneo. De hecho, se ha descubierto Estudiar<\/a> que, en adultos sanos, hasta tres huevos enteros al d\u00eda aumentan los niveles de colesterol HDL \"bueno\" y reducen el LDL \"malo\". La yema tambi\u00e9n contiene la mayor\u00eda de los nutrientes del huevo y contiene al menos 90% o toda la colina, vitamina D , calcio, hierro, zinc, vitamina B12, antioxidantes y \u00e1cidos grasos omega-3.<\/p>\n\n\n\n

A\u00f1ade huevos duros a las ensaladas para un aporte instant\u00e1neo de prote\u00ednas. Tambi\u00e9n me gusta picar unos cuantos y mezclarlos con espinacas, tomates, cebolla roja, apio y pimientos y una cucharada peque\u00f1a de quinoa cocida y fr\u00eda aderezada con medio aguacate machacado.<\/p>\n\n\n\n

Prote\u00edna vegetal en polvo<\/strong><\/h2>\n\n\n\n

He aqu\u00ed otro alimento procesado que puede elaborarse con ingredientes sencillos y limpios y utilizarse de diversas maneras. Una cucharada de prote\u00edna vegetal en polvo puede aportar al menos 20 gramos de prote\u00ednas con pocos carbohidratos y grasas. Adem\u00e1s de los batidos, se puede a\u00f1adir prote\u00edna vegetal en polvo sencilla y sin sabor para aumentar el contenido proteico de la avena de la noche, las tortitas de pl\u00e1tano, las sopas sustanciosas y las gachas de coliflor.<\/p>\n\n\n\n

Jud\u00edas<\/strong><\/h2>\n\n\n\n

Si no tienes abrelatas, como parece ser el caso de muchos millennials, busca alubias que se vendan en envases de cart\u00f3n que puedan abrirse y conservarse en la estanter\u00eda. Una taza de alubias vegetarianas ecol\u00f3gicas al horno contiene unos 12 gramos de prote\u00ednas y fibra cada una. Para una comida r\u00e1pida, sirve las alubias con br\u00f3coli congelado al vapor salteado con pesto sin l\u00e1cteos. Una deliciosa forma de alimento rico en prote\u00ednas. O comb\u00ednalas con una ensalada fresca de la huerta con una vinagreta bals\u00e1mica a base de AOVE.<\/p>\n\n\n\n

Yogur griego<\/strong><\/h2>\n\n\n\n

Tanto el yogur griego de origen vegetal como el de origen l\u00e1cteo alimentado con pasto pueden ser una buena fuente de prote\u00ednas listas para consumir. Dependiendo de la marca, un solo envase de una variedad vegetal aporta entre 11 y 14 gramos de prote\u00ednas. Lo mejor del yogur griego natural es que se puede tomar dulce o salado. Para una versi\u00f3n dulce, a\u00f1ade fruta fresca, frutos secos o semillas, un chorrito de sirope de arce, una pizca de canela y una pizca de jengibre fresco rallado. Para una opci\u00f3n salada, a\u00f1ada ajo, eneldo fresco, vinagre de vino tinto, sal marina y pimienta negra y m\u00e9zclelo con verduras como rodajas de pepino, tomates y un poco de cebolla roja.<\/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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