{"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\/fr\/aliments-riches-en-proteines\/","title":{"rendered":"6 aliments riches en prot\u00e9ines \u00e0 ne pas n\u00e9gliger"},"content":{"rendered":"

Ajoutez ces aliments riches en prot\u00e9ines qui vous remplissent \u00e0 votre prochaine liste de courses.<\/p>\n\n\n\n

Avez-vous vu les r\u00e9cents gros titres sur les conserves de thon qui ont perdu de leur popularit\u00e9 ? Selon l'USDA, cette forme de prot\u00e9ine pratique et de haute qualit\u00e9 a enregistr\u00e9 une baisse des ventes de 40% au cours des derni\u00e8res ann\u00e9es. Apparemment, cela est principalement d\u00fb au fait que les millennials ne l'ach\u00e8tent pas, pr\u00e9f\u00e9rant des plats plus frais.<\/p>\n\n\n\n

Si vous pr\u00e9f\u00e9rez vous aussi donner du thon en conserve, vous recherchez peut-\u00eatre d'autres aliments riches en prot\u00e9ines qui sont rapides, faciles et polyvalents. En voici six que vous ne mangez probablement pas assez souvent, ainsi que des moyens simples de les int\u00e9grer \u00e0 des repas \u00e9quilibr\u00e9s.<\/p>\n\n\n\n

Lentilles<\/h2>\n\n\n\n

En plus des options en bo\u00eete et congel\u00e9es, vous pouvez acheter des lentilles cuites \u00e0 la vapeur et pr\u00eates \u00e0 consommer au rayon produits de nombreux march\u00e9s. Une portion d'une tasse contient environ 18 grammes de prot\u00e9ines, 16 grammes de fibres de remplissage (plus de 60% de votre objectif quotidien) et une abondance de vitamines, de min\u00e9raux et d'antioxydants. Pour un repas en quelques minutes, m\u00e9langez une g\u00e9n\u00e9reuse poign\u00e9e de l\u00e9gumes \u00e0 feuilles avec une vinaigrette \u00e0 base de vinaigre balsamique, de moutarde moulue et d'\u00e9pices italiennes aux herbes. Garnissez de lentilles, d'un quart d'avocat et de quelques cuill\u00e8res \u00e0 soupe de graines de courge . Les lentilles sont un moyen simple et rapide de pr\u00e9parer des aliments riches en prot\u00e9ines.<\/p>\n\n\n\n

Burger de prot\u00e9ines de pois<\/h2>\n\n\n\n

Alors que je pr\u00e9f\u00e8re toujours les aliments complets aux aliments transform\u00e9s, je suis un grand fan des burgers \u00e0 base de prot\u00e9ines de pois, qui sont obtenus \u00e0 partir de pois jaunes, ce qui en fait un aliment riche en prot\u00e9ines. La prot\u00e9ine de pois est naturellement sans gluten et n'est pas un allerg\u00e8ne courant. Il est \u00e9galement facile de trouver des burgers de pois fabriqu\u00e9s \u00e0 partir d'ingr\u00e9dients complets. Un petit p\u00e2t\u00e9 peut fournir au moins 25 grammes de prot\u00e9ines. Je les utilise de diff\u00e9rentes mani\u00e8res, notamment \u00e9miett\u00e9s sur des salades, dans des plats saut\u00e9s et enroul\u00e9s dans des collard wraps avec des l\u00e9gumes hach\u00e9s et de la salade de chou \u00e0 base de vinaigre. Je les aime aussi entiers, entre des feuilles de salade, avec des tomates, des oignons et de l'avocat, servis avec des frites.<\/p>\n\n\n\n

\u0152ufs durs<\/h2>\n\n\n\n

Alors que les \u0153ufs durs sont super faciles \u00e0 pr\u00e9parer, vous pouvez aussi les acheter pr\u00e9cuits. Chaque \u0153uf entier fournit environ 6 grammes de prot\u00e9ines. Vous avez donc votre aliment riche en prot\u00e9ines . Des \u00e9tudes r\u00e9centes montrent \u00e9galement que le cholest\u00e9rol contenu dans les \u0153ufs, qui est enti\u00e8rement contenu dans le jaune d'\u0153uf, n'a que peu ou pas d'effet n\u00e9gatif sur le cholest\u00e9rol sanguin. En fait, une \u00e9tude \u00c9tude<\/a> que chez les adultes en bonne sant\u00e9, jusqu'\u00e0 trois \u0153ufs entiers par jour augmentaient le taux de \"bon\" cholest\u00e9rol HDL et r\u00e9duisaient le taux de \"mauvais\" cholest\u00e9rol LDL. Le jaune d'\u0153uf contient \u00e9galement la majeure partie des nutriments d'un \u0153uf et contient au moins 90% ou la totalit\u00e9 de la choline, de la vitamine D , du calcium, du fer, du zinc, de la vitamine B12, des antioxydants et des acides gras om\u00e9ga-3.<\/p>\n\n\n\n

Ajoutez des \u0153ufs durs \u00e0 vos salades pour un apport imm\u00e9diat en prot\u00e9ines. J'aime aussi en hacher quelques-uns et les assaisonner d'\u00e9pinards, de tomates, d'oignons rouges, de c\u00e9leri et de poivrons et d'une petite boule de quinoa cuit et refroidi, le tout enrob\u00e9 d'un demi-avocat \u00e9cras\u00e9.<\/p>\n\n\n\n

Poudre de prot\u00e9ines v\u00e9g\u00e9tales<\/strong><\/h2>\n\n\n\n

Voici un autre aliment transform\u00e9 qui peut \u00eatre fabriqu\u00e9 avec des ingr\u00e9dients simples et propres et utilis\u00e9 de multiples fa\u00e7ons. Une boule de prot\u00e9ines v\u00e9g\u00e9tales en poudre peut fournir au moins 20 grammes de prot\u00e9ines avec peu de glucides et de graisses. En plus des smoothies, une simple poudre de prot\u00e9ines v\u00e9g\u00e9tales non aromatis\u00e9e peut \u00eatre ajout\u00e9e pour augmenter la teneur en prot\u00e9ines des flocons d'avoine et de l'avoine pendant la nuit, des cr\u00eapes \u00e0 la banane, des soupes sal\u00e9es et des bouillies de chou-fleur.<\/p>\n\n\n\n

Haricots<\/strong><\/h2>\n\n\n\n

Si vous ne poss\u00e9dez pas d'ouvre-bo\u00eete, comme c'est apparemment le cas de nombreux millennials, recherchez des haricots vendus dans des bo\u00eetes en carton d\u00e9chirables et stables au stockage. Une tasse de haricots bio cuits au four v\u00e9g\u00e9tariens contient environ 12 grammes de prot\u00e9ines et de fibres chacun. Pour un repas rapide, servez les haricots avec du brocoli congel\u00e9 cuit \u00e0 la vapeur et jet\u00e9 avec du pesto sans lait. Une d\u00e9licieuse forme d'aliment riche en prot\u00e9ines. Ou combinez-les avec une salade de jardin fra\u00eeche avec une vinaigrette balsamique \u00e0 base d'EVOO.<\/p>\n\n\n\n

Yaourt \u00e0 la grecque<\/strong><\/h2>\n\n\n\n

Le yaourt grec \u00e0 base de plantes et de lait nourri \u00e0 l'herbe peut \u00eatre une bonne source de prot\u00e9ines pr\u00eates \u00e0 consommer. Selon la marque, un seul pot d'une vari\u00e9t\u00e9 v\u00e9g\u00e9tale fournit 11 \u00e0 14 grammes de prot\u00e9ines. Ce qu'il y a de bien avec le yaourt grec simple, c'est que vous pouvez le d\u00e9guster sucr\u00e9 ou sal\u00e9. Pour une version sucr\u00e9e, ajoutez des fruits frais, des noix ou des graines, un soup\u00e7on de sirop d'\u00e9rable, une pinc\u00e9e de cannelle et une pinc\u00e9e de gingembre fra\u00eechement r\u00e2p\u00e9. Pour une option sal\u00e9e, ajoutez de l'ail, de l'aneth frais, du vinaigre de vin rouge, du sel marin et du poivre noir, puis m\u00e9langez avec des l\u00e9gumes comme des tranches de concombre, des tomates et un peu d'oignon rouge.<\/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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