{"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\/et\/korge-valgusisaldusega-toit\/","title":{"rendered":"6 valgurikast toitu, mida te ei tohiks unustada"},"content":{"rendered":"

Pange need t\u00e4idavad valgurikkad toidud oma j\u00e4rgmisesse ostunimekirja.<\/p>\n\n\n\n

Kas olete n\u00e4inud hiljutisi pealkirju tuunikalakonservide populaarsuse v\u00e4henemise kohta? Selle kvaliteetse ja mugava valguvormi m\u00fc\u00fck on USA p\u00f5llumajandusministeeriumi andmetel viimastel aastatel langenud 40%. Ilmselt on see peamiselt tingitud sellest, et millenniumi\u00f5pilased ei osta seda, sest nad eelistavad v\u00e4rskemat toitu.<\/p>\n\n\n\n

Kui eelistate samuti loobuda tuunikalakonservist, v\u00f5ite otsida alternatiivseid valgurikkaid toite, mis on kiire, lihtne ja mitmek\u00fclgne. Siin on kuus, mida sa t\u00f5en\u00e4oliselt ei s\u00f6\u00f6 piisavalt sageli, ja lihtsad viisid, kuidas neid tasakaalustatud toitudesse lisada.<\/p>\n\n\n\n

Objektiivid<\/h2>\n\n\n\n

Lisaks konserveeritud ja k\u00fclmutatud variantidele saab paljude turgude tootesektsioonist osta aurutatud, s\u00f6\u00f6misvalmis l\u00e4\u00e4tsi. \u00dcks tassit\u00e4is sisaldab umbes 18 grammi valku, 16 grammi t\u00e4itvaid kiudaineid (\u00fcle 60% p\u00e4evasest eesm\u00e4rgist) ning rohkelt vitamiine, mineraalaineid ja antioks\u00fcdante. Minutite jooksul valmistatud s\u00f6\u00f6gi jaoks visake rohke peot\u00e4is lehtk\u00f6\u00f6givilju balsami\u00e4\u00e4dika, jahvatatud sinepi ja Itaalia maitsetaimede kastmega. Lisage l\u00e4\u00e4tsed, veerand avokaadot ja paar supilusikat\u00e4it k\u00f5rvitsaseemneid . L\u00e4\u00e4tsedega olete kiiresti ja lihtsalt valguainerikka toidu kokku v\u00f5lunud.<\/p>\n\n\n\n

Hernevalgu burger<\/h2>\n\n\n\n

Kuigi ma eelistan alati t\u00e4isteratooteid t\u00f6\u00f6deldud toiduainetele, olen suur f\u00e4nn hernevalguga valmistatud burgerite suhtes, mis on saadud kollastest hernestest, mist\u00f5ttu on see valgurikas toit. Hernevalk on loomulikult gluteenivaba ja ei ole tavaline allergeen. Samuti on lihtne leida herneburgerid, mis on valmistatud t\u00e4isteratoiduainetest. \u00dcks pasteet v\u00f5ib pakkuda v\u00e4hemalt 25 grammi valku. Ma kasutan neid mitmel viisil, sealhulgas murendatult salatites, seguretsepis ja rullituna salatiplaatidesse koos t\u00fckeldatud k\u00f6\u00f6giviljade ja \u00e4\u00e4dikap\u00f5hise kapsaslaadiga. Ma armastan neid ka tervelt, salatilehtede vahel, koos tomatite, sibula ja avokaadoga, serveerituna koos friikartulitega.<\/p>\n\n\n\n

K\u00f5vaks keedetud munad<\/h2>\n\n\n\n

Kuigi k\u00f5vaks keedetud mune on v\u00e4ga lihtne valmistada, v\u00f5ite neid osta ka eelnevalt keedetud kujul. Iga terve muna annab umbes 6 grammi valku. Nii et teil on oma valgurikas toit . Hiljutised uuringud n\u00e4itavad ka, et munades sisalduv kolesterool, mis sisaldub t\u00e4ielikult munakollases, m\u00f5jutab vere kolesteroolisisaldust v\u00e4he v\u00f5i \u00fcldse mitte negatiivselt. Tegelikult leiti \u00fcks Uuring<\/a> et tervete t\u00e4iskasvanute puhul t\u00f5stavad kuni kolm tervet muna p\u00e4evas \"hea\" HDL-kolesterooli taset ja alandavad \"halva\" LDL-kolesterooli taset. Munakollane sisaldab ka enamikku muna toitainetest ja sisaldab v\u00e4hemalt 90% v\u00f5i k\u00f5iki koliini, D-vitamiini , kaltsiumi, rauda, tsinki, B12-vitamiini, antioks\u00fcdante ja oomega-3-rasvhappeid.<\/p>\n\n\n\n

Lisage k\u00f5vaks keedetud mune salatitele, et saada kohene valgu lisamine. Mulle meeldib ka t\u00fckeldada m\u00f5ned ja segada spinati, tomatite, punase sibula, selleri ja paprikaga ning v\u00e4ikese lusikaga keedetud ja jahutatud kvinoa, mis on segatud poole avokaadop\u00fcreega.<\/p>\n\n\n\n

Taimne valgupulber<\/strong><\/h2>\n\n\n\n

Siin on veel \u00fcks t\u00f6\u00f6deldud toit, mida saab valmistada lihtsatest, puhastest koostisosadest ja kasutada mitmel viisil. \u00dcks lusikat\u00e4is taimset valgupulbrit v\u00f5ib anda v\u00e4hemalt 20 grammi valku v\u00e4heste s\u00fcsivesikute ja rasvade juures. Lisaks smuutidele saab lihtsat, maitsestamata taimse valgu pulbrit lisada, et suurendada \u00fcle\u00f6\u00f6kaera, banaanipannkookide, s\u00fcdamlike suppide ja lillkapsapudru valgusisaldust.<\/p>\n\n\n\n

Oad<\/strong><\/h2>\n\n\n\n

Kui teil ei ole purgiavajat, nagu paljudel millenniumi\u00f5pilastel, otsige oad, mida m\u00fc\u00fcakse riiulil s\u00e4ilitatavates, rebitavates karpides. \u00dcks tass orgaanilisi taimetoidu k\u00fcpsetatud ube sisaldab umbes 12 grammi valku ja kiudaineid. Kiireks s\u00f6\u00f6giks serveeri ube koos aurutatud k\u00fclmutatud brokoliga, mis on segatud piimavaba pestoga. Maitsev valgurikas toiduvorm. V\u00f5i kombineerige neid v\u00e4rske aiasalatiga, millele on lisatud EVOO-p\u00f5hine palsami-vinaigrette.<\/p>\n\n\n\n

Kreeka jogurt<\/strong><\/h2>\n\n\n\n

Nii taimsed kui ka piimap\u00f5hised rohus\u00f6\u00f6daga kreeka jogurtid v\u00f5ivad olla hea valmisvalgu allikas. S\u00f5ltuvalt tootemargist annab \u00fcks pakend taimsete sortide puhul 11-14 grammi valku. Kreeka jogurti puhul on hea, et seda saab nautida nii magusalt kui ka soolaselt. Magusa versiooni jaoks v\u00f5id lisada v\u00e4rskeid puuvilju, p\u00e4hkleid v\u00f5i seemneid, tilgutada vahtrasiirupit, n\u00e4puotsaga kaneeli ja n\u00e4puotsaga v\u00e4rskelt riivitud ingverit. Soolase variandi puhul lisage k\u00fc\u00fcslauku, v\u00e4rsket tilli, punast veini\u00e4\u00e4dikat, meresoola ja musta pipart ning segage k\u00f6\u00f6giviljade, n\u00e4iteks kurgiviilude, tomatite ja punase sibulaga.<\/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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