{"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\/hu\/magas-feherjetartalmu-elelmiszer\/","title":{"rendered":"6 feh\u00e9rj\u00e9ben gazdag \u00e9tel, amit nem szabad figyelmen k\u00edv\u00fcl hagynia"},"content":{"rendered":"

Tegye fel ezeket a laktat\u00f3, feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszereket a k\u00f6vetkez\u0151 bev\u00e1s\u00e1rl\u00f3list\u00e1j\u00e1ra.<\/p>\n\n\n\n

L\u00e1ttad a k\u00f6zelm\u00faltban a tonhalkonzervek n\u00e9pszer\u0171s\u00e9g\u00e9nek cs\u00f6kken\u00e9s\u00e9r\u0151l sz\u00f3l\u00f3 c\u00edmlapokat? Az USDA szerint a kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171, k\u00e9nyelmes feh\u00e9rjeforma elad\u00e1sai 40%-tel cs\u00f6kkentek az elm\u00falt \u00e9vekben. \u00dagy t\u0171nik, ez f\u0151k\u00e9nt az\u00e9rt van, mert az ezredfordul\u00f3sok nem v\u00e1s\u00e1rolj\u00e1k, mert a frissebb \u00e9teleket r\u00e9szes\u00edtik el\u0151nyben.<\/p>\n\n\n\n

Ha \u00d6n is ink\u00e1bb kihagyja a tonhalkonzervet, akkor alternat\u00edv feh\u00e9rj\u00e9ben gazdag \u00e9teleket kereshet, amelyek gyorsak, egyszer\u0171ek \u00e9s sokoldal\u00faak. \u00cdme hat olyan, amit val\u00f3sz\u00edn\u0171leg nem eszel el\u00e9g gyakran, \u00e9s egyszer\u0171 m\u00f3dok, amelyekkel kiegyens\u00falyozott \u00e9telekbe \u00e9p\u00edtheted be \u0151ket.<\/p>\n\n\n\n

Lencs\u00e9k<\/h2>\n\n\n\n

A konzervek \u00e9s fagyasztott v\u00e1ltozatok mellett sok piacon a term\u00e9nyr\u00e9szlegben p\u00e1rolt, fogyaszt\u00e1sra k\u00e9sz lencs\u00e9t is v\u00e1s\u00e1rolhat. Egy cs\u00e9sz\u00e9nyi adag k\u00f6r\u00fclbel\u00fcl 18 gramm feh\u00e9rj\u00e9t, 16 gramm laktat\u00f3 rostot (a napi c\u00e9l\u00e9rt\u00e9k t\u00f6bb mint 60%-j\u00e9t) \u00e9s rengeteg vitamint, \u00e1sv\u00e1nyi anyagot \u00e9s antioxid\u00e1nst tartalmaz. A percek alatt elk\u00e9sz\u00edthet\u0151 \u00e9telhez dobjon \u00f6ssze egy b\u0151s\u00e9ges mar\u00e9knyi leveles z\u00f6lds\u00e9get balzsamecetb\u0151l, \u0151r\u00f6lt must\u00e1rb\u00f3l \u00e9s olasz f\u0171szern\u00f6v\u00e9nyekb\u0151l \u00e1ll\u00f3 \u00f6ntettel. A tetej\u00e9re lencs\u00e9t, egy negyed avok\u00e1d\u00f3t \u00e9s n\u00e9h\u00e1ny ev\u0151kan\u00e1l t\u00f6kmagot tegyen . A lencs\u00e9vel gyorsan \u00e9s egyszer\u0171en feh\u00e9rj\u00e9ben gazdag \u00e9telt var\u00e1zsol.<\/p>\n\n\n\n

Bors\u00f3 feh\u00e9rje burger<\/h2>\n\n\n\n

B\u00e1r \u00e9n mindig a teljes \u00e9rt\u00e9k\u0171 \u00e9lelmiszereket r\u00e9szes\u00edtem el\u0151nyben a feldolgozottakkal szemben, nagy rajong\u00f3ja vagyok a bors\u00f3feh\u00e9rj\u00e9vel k\u00e9sz\u00fclt hamburgereknek, amely s\u00e1rgabors\u00f3b\u00f3l sz\u00e1rmazik, \u00edgy feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszer. A bors\u00f3feh\u00e9rje term\u00e9szetesen glut\u00e9nmentes, \u00e9s nem gyakori allerg\u00e9n. K\u00f6nny\u0171 olyan bors\u00f3burgert is tal\u00e1lni, amely teljes \u00e9rt\u00e9k\u0171 \u00e9lelmiszer-\u00f6sszetev\u0151kb\u0151l k\u00e9sz\u00fcl. Egy p\u00e1st\u00e9tom legal\u00e1bb 25 gramm feh\u00e9rj\u00e9t biztos\u00edthat. Sokf\u00e9lek\u00e9ppen haszn\u00e1lom \u0151ket, p\u00e9ld\u00e1ul sal\u00e1t\u00e1kra morzsolva, kevergetve, \u00e9s apr\u00f3ra v\u00e1gott z\u00f6lds\u00e9gekkel \u00e9s ecetes k\u00e1posztasal\u00e1t\u00e1val feltekerve. Eg\u00e9szben, sal\u00e1talevelek k\u00f6z\u00f6tt, paradicsommal, hagym\u00e1val \u00e9s avok\u00e1d\u00f3val egy\u00fctt, chipsszel t\u00e1lalva is szeretem.<\/p>\n\n\n\n

Kem\u00e9nyre f\u0151tt toj\u00e1s<\/h2>\n\n\n\n

B\u00e1r a kem\u00e9nyre f\u0151tt toj\u00e1st szuper egyszer\u0171 elk\u00e9sz\u00edteni, el\u0151re megf\u0151zve is megv\u00e1s\u00e1rolhatja. Minden egyes eg\u00e9sz toj\u00e1s k\u00f6r\u00fclbel\u00fcl 6 gramm feh\u00e9rj\u00e9t biztos\u00edt. Teh\u00e1t megvan a feh\u00e9rj\u00e9ben gazdag \u00e9tel . A leg\u00fajabb kutat\u00e1sok azt is kimutatt\u00e1k, hogy a toj\u00e1sban l\u00e9v\u0151 koleszterin, amely teljes eg\u00e9sz\u00e9ben a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban tal\u00e1lhat\u00f3, alig vagy egy\u00e1ltal\u00e1n nincs negat\u00edv hat\u00e1ssal a v\u00e9r koleszterinszintj\u00e9re. S\u0151t, az egyik kimutat\u00e1s szerint Tanulm\u00e1ny<\/a> hogy eg\u00e9szs\u00e9ges feln\u0151ttekn\u00e9l napi h\u00e1rom eg\u00e9sz toj\u00e1s n\u00f6veli a \"j\u00f3\" HDL-koleszterin szintj\u00e9t \u00e9s cs\u00f6kkenti a \"rossz\" LDL-t. A toj\u00e1ss\u00e1rg\u00e1ja tartalmazza a toj\u00e1s legt\u00f6bb t\u00e1panyag\u00e1t is, \u00e9s legal\u00e1bb 90% vagy az \u00f6sszes kolint, D-vitamint , kalciumot, vasat, cinket, B12-vitamint, antioxid\u00e1nsokat \u00e9s omega-3 zs\u00edrsavakat tartalmaz.<\/p>\n\n\n\n

Adjon kem\u00e9nyre f\u0151tt toj\u00e1st a sal\u00e1t\u00e1khoz, hogy azonnal feh\u00e9rje l\u00f6ketet kapjon. \u00c9n is szeretek n\u00e9h\u00e1nyat feldarabolni, \u00e9s spen\u00f3ttal, paradicsommal, lilahagym\u00e1val, zellerrel \u00e9s paprik\u00e1val, valamint egy kis kan\u00e1l f\u0151tt, h\u0171t\u00f6tt quino\u00e1val \u00e9s egy f\u00e9l avok\u00e1d\u00f3p\u00fcr\u00e9vel meg\u00f6nt\u00f6zve \u00f6sszekeverni.<\/p>\n\n\n\n

N\u00f6v\u00e9nyi feh\u00e9rjepor<\/strong><\/h2>\n\n\n\n

\u00cdme egy m\u00e1sik feldolgozott \u00e9lelmiszer, amelyet egyszer\u0171, tiszta alapanyagokb\u00f3l lehet elk\u00e9sz\u00edteni, \u00e9s sokf\u00e9lek\u00e9ppen felhaszn\u00e1lni. Egy kan\u00e1l n\u00f6v\u00e9nyi feh\u00e9rjepor legal\u00e1bb 20 gramm feh\u00e9rj\u00e9t biztos\u00edthat, kev\u00e9s sz\u00e9nhidr\u00e1t \u00e9s zs\u00edr mellett. A turmixok mellett egyszer\u0171, \u00edzes\u00edt\u00e9s n\u00e9lk\u00fcli n\u00f6v\u00e9nyi feh\u00e9rjeporral n\u00f6velhetj\u00fck az \u00e9jszakai zab, a ban\u00e1nos palacsinta, a kiad\u00f3s levesek \u00e9s a karfiolos zabk\u00e1sa feh\u00e9rjetartalm\u00e1t.<\/p>\n\n\n\n

Bab<\/strong><\/h2>\n\n\n\n

Ha nincs konzervnyit\u00f3ja, ahogyan a jelek szerint sok ezredfordul\u00f3snak, keresse a polcstabil, felnyithat\u00f3 dobozokban \u00e1rult babokat. Egy cs\u00e9sze bio veget\u00e1ri\u00e1nus s\u00fclt bab egyenk\u00e9nt k\u00f6r\u00fclbel\u00fcl 12 gramm feh\u00e9rj\u00e9t \u00e9s rostot tartalmaz. Gyors \u00e9tkez\u00e9shez t\u00e1lalja a babot tejmentes pest\u00f3val megp\u00e1rolt fagyasztott brokkolival. Finom, feh\u00e9rj\u00e9ben gazdag \u00e9telforma. Vagy kombin\u00e1lja friss kerti sal\u00e1t\u00e1val, EVOO-alap\u00fa balzsamecetes vinaigrette-tel.<\/p>\n\n\n\n

G\u00f6r\u00f6g joghurt<\/strong><\/h2>\n\n\n\n

Mind a n\u00f6v\u00e9nyi, mind a tej alap\u00fa, f\u0171vel t\u00e1pl\u00e1lt g\u00f6r\u00f6g joghurt j\u00f3 forr\u00e1sa lehet a fogyaszt\u00e1sra k\u00e9sz feh\u00e9rj\u00e9nek. M\u00e1rk\u00e1t\u00f3l f\u00fcgg\u0151en egyetlen doboz n\u00f6v\u00e9nyi alap\u00fa fajta 11-14 gramm feh\u00e9rj\u00e9t biztos\u00edt. A sima g\u00f6r\u00f6g joghurtban az a nagyszer\u0171, hogy \u00e9desen vagy s\u00f3san is fogyaszthatod. Az \u00e9des v\u00e1ltozathoz adjon hozz\u00e1 friss gy\u00fcm\u00f6lcs\u00f6t, di\u00f3f\u00e9l\u00e9ket vagy magvakat, egy csepp juharszirupot, egy csipet fah\u00e9jat \u00e9s egy csipet frissen reszelt gy\u00f6mb\u00e9rt. A s\u00f3s v\u00e1ltozathoz adjon hozz\u00e1 fokhagym\u00e1t, friss kaprot, v\u00f6r\u00f6sborecetet, tengeri s\u00f3t \u00e9s fekete borsot, \u00e9s keverje \u00f6ssze z\u00f6lds\u00e9gekkel, p\u00e9ld\u00e1ul uborkaszeletekkel, paradicsommal \u00e9s egy kev\u00e9s lilahagym\u00e1val.<\/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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